4 WEEK SNATCH PULLING

PROGRESSION
Posted by
Coach Kyle

on
Wednesday, February 26, 2014 10:30 am

SNATCH PULLING FOCUS PROGRAM

4 week, 3 day
Coach Kyle Ruth
Light = 50-60% of 1RM
Light-Moderate = 60-70% of 1RM
Moderate = 65-75% of 1RM
Moderate-heavy = 75-85% of 1RM
*Oly Snatch Deadlift add 10%

Day 1 (w/ coach)

A. 2 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, power position)
B. 2 Position Snatch Pull - 5 x 3 (pull from power position, below knee)
C. 2 Position Power Snatch - 5 x 2 (snatch from power + snatch below knee)
D. Power Snatch + Overhead Squat - 5 x 1
Day 2 (light)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from power position)
C. Hng Power Snatch - 3 x 1-2 (from above knee)
Day 3 (light)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from power position, below knee)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from power + snatch below knee)
Day 4 (w/ coach)
A. 1 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee)

B. 2 Position Snatch Pull - 5 x 3 (pull from above knee, below knee)

C. 2 Position Power Snatch - 5 x 2 (snatch from above knee + below knee)
D. Power Snatch + Overhead Squat - 5 x 1
Day 5 (light-moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from above knee)
C. Hng Power Snatch - 3 x 1-2 (from below knee)
Day 6 (light-moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from above knee, below knee)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from above knee + snatch below knee)
Day 7 (w/ coach)
A. Oly Snatch Deadlift - 5 x 3
B. 2 Position Snatch Pull - 5 x 3 (pull from above knee, floor)
C. 2 Position Power Snatch - 5 x 2 (snatch from above knee + floor)
D. Power Snatch + Overhead Squat - 5 x 1
Day 8 (moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from below knee)
C. Power Snatch - 3 x 1-2 (from floor)
Day 9
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from above knee, floor)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from above knee + snatch from floor)
Day 10 (w/ coach)
A. Oly Snatch Deadlift - 5 x 3
B. 2 Position Snatch Pull - 5 x 3 (pull from below knee, floor)
C. 2 Position Power Snatch - 5 x 2 (snatch from below knee + floor)
D. Power Snatch + Overhead Squat - 5 x 1
Day 11 (moderate-heavy)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Power Snatch - 5 x 1-2 (from floor)

Day 12 (moderate-heavy)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Power Snatch - 5 x 1-2 (snatch from above knee + snatch from floor)
Day 13 (w/ coach)
A. Snatch - build to 1RM; rest as needed