Snatch Prep Day 1

-
Heavy Swing Day
Movement

Reps/
Weight
Sets

Date:

Date:

Date:

Sets

Sets

Sets

1) Movement Prep

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

2) Supersets

1 1 2 2

1 1 2 2

1 1 2 2

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

6 7 8 9 10

6 7 8 9 10

6 7 8 9 10

A1) Get-up

2+2x2

24kg

A2) Single Leg DL

5+5x2

24kg

3) KB Swings
EMOM KB Swings -
10 Minutes

10*

32kg

* Progression
Perform Reps at the top of each minute. Start at 10, add a rep each week until 20 reps per minute.
Then start on One-Arm Swings: 5+5, finish 20 reps with 2-Arms until 10+10. Reduce 2-Arm swing as
1-Arm Swings increase.
4) Finisher
Fast and Loose
Recovery Work

Snatch Prep Day 2 - Date: Volume Work Movement Reps/ Weight Sets Date: Date: Sets Sets Sets 1 2 3 1 2 3 1 2 3 1) Movement Prep Get-Up 2) Snatch Volume Snatches 3) Finisher Fast and Loose Recovery Work 1+1x3 15 Min Amrap 32kg 1620kg Long sets (20x20) Avoid Failure L R L R L R 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 1 2 3 4 1 2 3 4 L R L R 5 6 7 8 L R L R 5 6 7 8 5 6 7 8 L L R R 6 7 8 9 10 6 7 8 9 10 .

2-Arm Swing 15 Clean and Press 5+5 1-Arm Swing 5+5 Clean and FrontSquat 5+5 Swing 20 alt/ 10+10 Get-Up 1x1 2-Arm Swing 15 5+5 SnatcH 1-Arm Swing 5+5 1 2 3 Wt. etc. SFG Prep Day 1 - Date: Volume Work Movement Reps/ Sets Date: Sets Date: Sets Sets 1) Movement Prep 2) 1-Arm KB Circuits (2-3) Wt. 1 2 3 . Reps.between exercises - Rest 2-3 Min. Rest. between Circuits - Perform 2-3 Circuits - Adjust Weight. as needed 3) Finisher Fast and Loose Recovery Work Wt. 1 2 3 B L R L R L R L R L R B L R L R Notes: - Rest 15-30 sec .

SFG Prep Day 2 - Date: Double KB Work Movement Reps/ Weight Sets Date: Sets Date: Sets Sets 1) Movement Prep 2) Double KB Circuits (1-2) 1 2 3 Clean and Press 3-5 24kg Get-Up 1+1 24kg Clean and Press Clean and F.S. Rest. between Circuits - Perform 1-2 Circuits - Add Reps until Doing sets of 5 - Adjust Weight.S.S. as needed Rest 10 Minuntes - Fast and Loose Drills.S. 3-5 24kg L R L R L R L R L R L R . Double Swing Clean and F. 3-5 3-5 3-5 3-5 3-5 24kg 24kg 24kg 24kg 24kg Get-Up 1+1 24kg Clean and F. Clean and Press Clean and F. Reps. Then: Clean and F. Clean and Press Double Swing Clean and Press 3-5 3-5 3-5 3-5 3-5 24kg 24kg 24kg 24kg 24kg Single Snatch 5+5 24kg Clean and Press 3-5 24kg 1 2 3 1 2 3 L R L R L R L R L R L R Notes: - Rest 15-30 sec .S. 3-5 24kg Single Snatch 5+5 24kg Clean and F.between exercises - Rest 2-3 Min.S.

S. SFG Prep Day 3 - Date: Snatch Density Movement Reps/ Weight Sets Date: Sets Date: Sets Sets 1) Movement Prep 1 Get-Up 2) Snatch Density EMOM One-Arm Snatches 5+5 16kg 4+4x16* 5+5x15 6+6x14 7+7x12 8+8x10 9+9x8 24kg 10+10x7 1 L R 1 L R L R 1 2 3 4 1 2 3 4 1 2 3 4 5 6 7 8 5 6 7 8 5 6 7 8 9 10 11 12 9 10 11 12 9 10 11 12 13 14 15 16 13 14 15 16 13 14 15 16 * Progression Perform Reps at the top of each minute. as needed 1 2 3 L R 1 2 3 L R L R . reduce sets when workout is comfortable. 3) Double KB Circuits (2-3) 1 2 3 Get-Up 1+1 24kg Double Swing Double M. 5+5x15.Add reps. Start at 4+4 x 16 minutes. Double Clean 10 5 5 5 24kg 24kg 24kg 24kg Notes: - Rest 15-30 sec . between Circuits - Perform2-3 Circuits - Adjust Weight. Reps. 8+8x10. Double F. Don't Rush reps or Progression. 6+6x14. 10+10x7.P. 9+9x8. Rest. 7+7x12.between exercises - Rest 2-3 Min.