5 DAY

SNATCH
PLAN
5 Days of my 40 Day Program
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Workout
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1
Day 1 Sonny’s Snatch Plan

Day one, let’s do this! Snatch

press to be done at 70% make
sure you have your feet set in your
receiving position for the snatch
and elbows directly under the bar,
let the drive come from the legs
NOT the arms!

On snatch dead pull make sure

you are not letting the bum come
up and all the weight remains on
the legs and stays touching the
body all the way up with no shrug.
Today’s Workout
Snatch Push Press
Set 1 –70% – 5 Reps
Set 2 – 70% – 5 Reps
Set 3 – 70% – 5 Reps
Set 4 – 70% – 5 Reps
Set 5 – 70% – 5 Reps

Snatch Dead Pulls

Set 1 – 90% – 5 Reps
Set 2 – 90% – 5 Reps
Set 3 – 90% – 5 Reps
Set 4 – 90% – 5 Reps
Set 5 – 90% – 5 Reps

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Day 2 Sonny’s Snatch Plan

This complex today is meant to

be done touch and go but you can
re-set on each rep. Use the hip flow
as a cool down.
Today’s Workout
Snatch Pull Snatch
Set 1 – 70% – 2 Reps
Set 2 – 70% – 2 Reps
Set 3 – 70% – 2 Reps
Set 4 – 70% – 2 Reps
Set 5 – 70% – 2 Reps

Hip flow 1
• Hip 1 - 30 seconds hold, increase
for 30 seconds both legs
• Hip 3 - 30 seconds hold, increase
for 30 seconds
• Hip 4 - 20 reps
• Hip 5 - 15 reps each leg
• Hip 6 - 90-second hold each leg
• Hip 7 - 30 seconds hold, increase
for 30 seconds
• Ham1 - 30 seconds hold, increase
for 30 seconds both legs
• Glute1 - 30 seconds hold, increase
for 30 seconds both legs

3
Day 3 Sonny’s Snatch Plan

On hang power snatch don’t lower

the bar lower than mid-thigh and
make sure you jump the feet out
into the catch position try and hold
solid there in lockout before you
stand up. Think about feet landing
and lockout happening at the same
time!
Today’s Workout
Hang Power Snatch
Set 1 – 70% – 5 Reps
Set 2 – 70% – 5 Reps
Set 3 – 70% – 5 Reps
Set 4 – 70% – 5 Reps
Set 5 – 70% – 5 Reps

Plyometrics
Set 1 – 10x knee height
Set 2 – 10x knee height
Set 3 – 10x knee height
Set 4 – 10x knee height
Set 5 – 10x knee height
Set 6 – 10x knee height

4
Day 4 Sonny’s Snatch Plan

Snatch balance to be down with leg

drive, make sure you control the dip and
you keep your chest up as you go into
the catch position feet should start close
and jump out into the catch.

For the first full snatch session think

about your discipline in the setup. Bar
touching shins and focusing on one point
above eye level the whole time
Today’s Workout
Snatch Balance
Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 90% – 1 Reps
Set 5 – 90% – 1 Reps

Snatch
Set 1 – 70% – 3 Reps
Set 2 – 70% – 3 Reps
Set 3 – 75% – 3 Reps
Set 4 – 75% – 3 Reps

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Day 5 Sonny’s Snatch Plan

Use a PVC pipe or broomstick for

the rack slides. If you dont have
a rack then you can use a door
frame. It’s just to warm up the
setting position and help you sit
deeper in the squat.

On the overhead squats make

sure you stay nice and controlled
when you change direction at the
bottom and keep the bar over the
crown of the head.
Today’s Workout
Rack Slides
Set 1 – 5 Reps
Set 2 – 5 Reps
Set 3 – 5 Reps
Set 4 – 5 Reps
Set 5 – 5 Reps

Overhead Squats
Set 1 – 85% – 3 Reps
Set 2 – 90% – 3 Reps
Set 3 – 95% – 3 Reps

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