TEN WEEK SNATCH PROGRAM
NICK URANKAR
10 WEEK SNATCH PROGRAM
INTRODUCTION
All the Every Minute on the Minutes are designed to be done at weights you
can practice form and need to focus because the weight is heavy enough
that it is challenging yet if you focus you should be able to make a great lift.
All Max lifts except Week 1 and 10 are designed to go as heavy as you
feel comfortable with for the day. I consider these a heavy daily lift. It is not
a max out though if you feel great lean into it and keep going. If you don’t
stop when you feel necessary.
Make sure to focus on your lifts during your rests and focus on only 1-3
things a session that you want to improve. Don’t get overwhelmed as this is
a long process. This 10 week program is designed as a jump-start and can
be used as much as you see fit.
This is a two day a week program designed to have at least two days
rest in between days. This allows for you to add in any training you like
however no snatching or similar lifting that we are doing between.
Every Snatch is considered a Squat unless it specifies power.
This is great to add to the Zeus program as I help cater programs like this.
Enjoy and have fun Snatching like a Pro!
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10 WEEK SNATCH PROGRAM
DAY ONE: DAY TWO:
WEEK ONE: TEST WEEK
20 Minutes Establish: Every 2 Minutes X 7 Sets
1 Rep Power Snatch 1 Snatch Balance
-Then- -Into-
20 Minutes Establish: Every 2 Minutes X 7 Sets
1 Rep Full Snatch 1 Heaving Snatch Balance
*Build Up starting with the bar slowly to practice. You will build each
week a little heavier on all sets.
-Then-
20 Minute Establish:
1 Rep Overhead Squat
DAY ONE: DAY TWO:
15 Minutes Establish: Every 2 Minutes x 7 Sets
1 Full Snatch 1 Snatch Balance
WEEK TWO
-Then- -Into-
20 Minute Every Minute on the Minute: Every 2 Minutes x 7 Sets
1 Pause Snatch at the knee 70-90% of Max 1 Heaving Snatch Balance
-Then-
15 Minute Every Minute on the Minute:
1 Pause 1 inch off the ground for :05 holding start
position
*You do not need to go very heavy, increase as needed
DAY ONE: DAY TWO:
15 Minutes Establish: 15 Minutes Establish:
3 Rep Overhead Squat 2 Rep Hang Snatch
WEEK THREE
-Then- -Then-
15 Minute Every Minute on the Minute 20 Minute Every Minute on the Minute:
1 Overhead Squat 70-80% of Max 3 Rep 1 Hang Snatch 70-85% of Max 2 Rep
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10 WEEK SNATCH PROGRAM
DAY ONE: DAY TWO:
15 Minutes Establish: 15 Minutes Establish:
1 Rep Full High Hang 3 Rep Overhead Squat
WEEK FOUR
-Then- -Then-
20 Minute Every Minute on the Minute: Every 2 Minutes x 7 Sets
1 High Hang Full Snatch 70-90% of max 1 Snatch Balance
-Into-
Every 2 Minutes x 7 Sets
1 Heaving Snatch Balance
DAY ONE: DAY TWO:
15 Minutes Establish: 15 Minutes Establish:
2 Rep Full Snatch 1 Rep Pause at Knee Power Snatch
WEEK FIVE
*Do these as singles under :20 for both reps
-Then-
-Then-
20 Minute Every Minute on the Minute
20 Minute Every Minute on the Minute: 1 Pause at knee power Snatch 70-80% of max
2 Rep Snatch 70-80% of Max weight for practice
DAY ONE: DAY TWO:
15 Minutes Establish: Every 1:30 x 8 Sets
5 Rep Overhead Squat 3 Snatch Deadlifts :05 From start to the High hang
position
WEEK SIX
-Then- *Use a weight that is manageable and allows good position practice
Every 2 Minutes x 7 Sets -Then-
1 Snatch Balance
20 Minute Every Minute on the Minute:
-Into- 1 High Hang Full Snatch
*Build up every minute and get good practice
Every 2 Minutes x 7 Sets
1 Heaving Snatch Balance
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10 WEEK SNATCH PROGRAM
DAY ONE: DAY TWO:
15 Minutes Build Up: 15 Minutes Establish:
1 Rep Full Snatch 7 Rep Overhead Squat
WEEK SEVEN
-Then- -Then-
20 Minutes Every Minute on the Minute 20 Minute Every Minute on the Minute
1 Full Snatch 70-90% of Max 2 Overhead Squats at 7 rep weight or as close to
it as possible
DAY ONE: DAY TWO:
15 Minutes Establish: Every 2 Minutes x 7
1 Pause Snatch at the knee 1 Snatch Balance
WEEK EIGHT
-Then- -Into-
10 Minute Every Minute on the Minute Every 2 Minutes x 7 Sets
1 Pause Full Snatch at the knee 1 Heaving Snatch Balance
-Into- -Then-
10 Minutes Every Minute on the Minute Every 1:30 x 8 Sets
1 Full Snatch 3 Snatch Deadlifts :05 From start to the High hang
position
*Use a weight that is manageable and allows good position practice
DAY ONE: DAY TWO:
15 Minutes Establish: Every 1:30 x 8 Sets
5 Rep Overhead Squat 3 Snatch Deadlifts :05 From start to the High hang
WEEK NINE
position
-Then- *Use a weight that is manageable and allows good position practice
Every 2 Minutes x 7 Sets -Then-
1 Snatch Balance
20 Minute Every Minute on the Minute:
-Into- 1 High Hang Full Snatch
*Build up every minute and get good practice
Every 2 Minutes x 7 Sets
1 Heaving Snatch Balance
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10 WEEK SNATCH PROGRAM
DAY ONE: DAY TWO:
WEEK TEN: RETEST
20 Minutes Establish: Every 2 Minutes X 7 Sets
1 Rep Power Snatch 1 Snatch Balance
-Then- -Into-
20 Minutes Establish: Every 2 Minutes X 7 Sets
1 Rep Full Snatch 1 Heaving Snatch Balance
*Build Up starting with the bar slowly to practice. You will build each
week a little heavier on all sets.
-Then-
20 Minute Establish:
1 Rep Overhead Squat
CONGRATS YOU
REACHED THE END!
So... How did it go? Did your retest go as planned? Did you surprise yourself?
I hope you were able to hit multiple new milestones in your lifts and are now snatching like
a pro. This is absolutely not over and that this is only the beginning. Remember you can
utilize this program as much or as little as possible. If you hit a new PR and want to keep the
momentum going then utilize these new numbers and go back to the beginning.
You are only getting stronger! You can always reach out to me and chat about what your next
steps are, next goals are, and how I can help.
*WE WANT TO HEAR FROM YOU*
Send us your comments on the program. What did you like? What would you like to see
different? What did you gain from this 10 week program?
We appreciate testimonials and your feedback will help us improve and make sure the next
program is even better!
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Thank you again, I am so grateful for you and your support.
