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Snatch Development Program (4 Weeks)

This document outlines a 4-week snatch development program consisting of 5 training days per week. Each day focuses on different snatch variations and assistance exercises done in multiple sets and reps. The program provides the exercise, load as a percentage of 1RM, number of reps, and total reps for each day. Rest days are intentionally left blank between training days. The content is the intellectual property of its creator.

Uploaded by

hanus.milannseznam.cz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
599 views13 pages

Snatch Development Program (4 Weeks)

This document outlines a 4-week snatch development program consisting of 5 training days per week. Each day focuses on different snatch variations and assistance exercises done in multiple sets and reps. The program provides the exercise, load as a percentage of 1RM, number of reps, and total reps for each day. Rest days are intentionally left blank between training days. The content is the intellectual property of its creator.

Uploaded by

hanus.milannseznam.cz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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A B C D E F G H I J K L M

1
2 SNATCH DEVELOPMENT PROGRAM (4 WEEKS)
3
4
5
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7
8
9
10
11
12
13
14
15
16
17
18
19
20
21 WELCOME TO THE 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING PROGRAM TEMPLATE. PLEASE WHEN USING HEAD TO OUR YOUTUBE PAGE FOR EXAMPLES OF HOW TO
22 PERFORM MOVEMENTS
23 **RED REPS MEAN GO UP AND FIND HARD / HARDEST REPS**
TOP CELL IS LEFT BLANK FOR YOU TO PUT IN YOUR KG/LB CONVERSIONS BEFORE TRAINING
24
MIDDLE CELL IS PERCENT LIFT IS CALLED AT.
25 BOTTOM CELL IS HOW MANY REPS EXECUTED AT THAT PERCENT
26
27 WE ASK THAT YOU USE YOUR BEST JUDGEMENT WHEN FOLLOWING THIS PROGRAM. DAYS LEFT BLANK ARE INTENTIONAL REST DAYS BETWEEN TRAINING.
28
http://www.youtube.com/c/4starmi
29
30 ALL OF THIS CONTENT IS THE INTELLECTUAL PROPERTY OF MATTHEW
31 ADAMCHECK AND 4 STAR STRENGTH L.L.C.
B C D E F G H I J K L M N O P

1 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING


2 SNATCH DEVELOPMENT PROGRAM (4 WEEKS)
3
4 MAX BACK SQUT SNATCH
5 MAX FRONT SQUAT CLEAN & JERK
6 MAX O/H SQUAT MAX P. SNATCH
7 MAX PRESS MAX P. CLEAN
8 MAX PUSH PRESS
9 MAX PUSH JERK
10 MAX JERK
11 WEEK 1
12
13 DAY 1 # OF REPS
IN DAY
53
14
15
16 POWER SNATCH MID THIGH 60% 60% 60% 60% 60% 15
17 3 3 3 3 3
18
19
20 SNATCH BALANCE 50% 60% 70% 70% 70% 70% 20
21 4 4 3 3 3 3
22
23
24 SNATCH PULL 75% 75% 75% 80% 80% 80% 18
25 3 3 3 3 3 3
26
27
28 WALL OVERHEAD SQUATS 40
29 8 8 8 8 8
30
31
KB BENT OVER ROWS (EACH
32 25
SIDE)
33 5 5 5 5 5
34
35
36 V UPS 50
37 10 10 10 10 10
38
39
40 DAY 2 # OF REPS
IN DAY
53
41
42
MUSCLE SNATCH FROM
43 21
KNEE
44 4 4 4 3 3 3
45
46
POWER SNATCH (RIDE
47 70% 70% 70% 75% 75% 75% 75% 17
DOWN METHOD)
48 3 3 3 2 2 2 2
49
50
SNATCH HIGH PULL FROM
51 70% 70% 70% 75% 75% 15
KNEE
52 3 3 3 3 3
53
54
KB PRESS FROM BOTTOM OF
55 25
SQUAT (BOTH SIDES)
56 5 5 5 5 5
57
58
59 0
60
B C D E F G H I J K L M N O P
61
62
63 0
64
65
66
67 DAY 3 # OF REPS
IN DAY
73
68
69
SNATCH GRIP PRESS BEHIND
70 75% 75% 75% 75% 80% 80% 22
THE NECK
71 4 4 4 4 3 3
72 1+1+1
73
3 POINT SNATCH (MID
74 60% 60% 65% 65% 65% 65% 65% 65% 24
THIGH, AT KNEE, FLOOR)
75 3 3 3 3 3 3 3 3
76
77
78 SNATCH DEADLIFT 95% 95% 95% 100% 100% 100% 27
79 5 5 5 4 4 4
80
81
82 REAR DELT FLY 60
83 12 12 12 12 12
84
85
86 V UPS 50
87 10 10 10 10 10
88
89
90 0
91
92
93
94 DAY 4 # OF REPS
IN DAY
54
95
96
97 POWER SNATCH MID THIGH 60% 60% 65% 65% 12
98 3 3 3 3
99
100
101 POWER SNATCH 65% 65% 70% 70% 70% 75% 75% 75% 18
102 3 3 2 2 2 2 2 2
103
104
105 OVERHEAD SQUAT 70% 70% 70% 75% 75% 75% 24
106 4 4 4 4 4 4
107
108
109 SNATCH PULL 85% 85% 90% 90% 90% 90% 14
110 3 3 2 2 2 2
111
112
113 BARBELL UPRIGHT PULL 40
114 8 8 8 8 8
115
116
117 0
118
119
120
121 DAY 5 # OF REPS
IN DAY
43
B C D E F G H I J K L M N O P
122
123
124 SNATCH BALANCE 70% 70% 70% 75% 12
125 3 3 3 3
126
127
128 SNATCH 55% 60% 65% 70% 75% 75% 75% 65% 16
129 2 2 2 2 2 2 2 2
130
131
132 SNATCH HIGH PULL 75% 80% 80% 85% 85% 85% 15
133 3 3 3 2 2 2
134
135
136 WALL OVERHEAD SQUAT 40
137 8 8 8 8 8
138
139
KB BENT OVER ROWS (EACH
140 25
SIDE)
141 5 5 5 5 5
142
143
144 0
145
146
147
148 NOTES: # OF REPS
IN DAY
0
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174 # OF REPS
0
175 IN WEEK
B C D E F G H I J K L M N O P

1 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING


2 SNATCH DEVELOPMENT PROGRAM (4 WEEKS)
3
4 MAX BACK SQUT SNATCH
5 MAX FRONT SQUAT CLEAN & JERK
6 MAX O/H SQUAT MAX P. SNATCH
7 MAX PRESS MAX P. CLEAN
8 MAX PUSH PRESS
9 MAX PUSH JERK
10 MAX JERK
11 WEEK 2
12
13 DAY 1 # OF REPS
IN DAY
55
14
15
16 SOTTS PRESS (SNATCH) 22
17 5 5 3 3 3 3
18
19
20 SNATCH AT KNEE 65% 65% 70% 70% 70% 70% 18
21 3 3 3 3 3 3
22
23
SNATCH PULL
24 75% 75% 80% 80% 80% 15
W/LOWERDOWN
25 3 3 3 3 3
26
27
KB PRESS FROM BOTTOM OF
28 25
SQUAT (BOTH SIDES)
29 5 5 5 5 5
30
31
32 0
33
34
35
36 0
37
38
39
40 DAY 2 # OF REPS
IN DAY
63
41
42
43 SNATCH BALANCE 70% 75% 75% 75% 80% 80% 80% 18
44 3 3 3 3 2 2 2
45 2+1
46
POWER SNATCH + RIDE
47 65% 70% 75% 75% 75% 75% 18
DOWN
48 3 3 3 3 3 3
49
50
51 SNATCH DEADLIFT 90% 90% 90% 95% 95% 95% 27
52 5 5 5 4 4 4
53
54
55 0
56
57
58
59 0
60
B C D E F G H I J K L M N O P
61
62
63 0
64
65
66
67 DAY 3 # OF REPS
IN DAY
41
68
69
70 MUSCLE SNATCH 10
71 2 2 2 2 2
72
73
74 SNATCH 65% 65% 70% 70% 75% 75% 80% 80% 80% 17
75 3 3 2 2 2 2 1 1 1
76
77
SNATCH HIGH PULL FROM
78 75% 75% 80% 80% 80% 80% 14
AT THE KNEE
79 3 3 2 2 2 2
80
81
82 0
83
84
85
86 0
87
88
89
90 0
91
92
93
94 DAY 4 # OF REPS
IN DAY
64
95
96
97 SOTTS PRESS (SNATCH) 27
98 5 5 5 4 4 4
99
100
3 POINT SNATCH (MID
101 60% 60% 65% 65% 65% 70% 18
THIGH, AT KNEE, FLOOR)
102 3 3 3 3 3 3
103
104
105 SNATCH DEADLIFT 95% 100% 100% 100% 100% 100% 19
106 4 3 3 3 3 3
107
108
KB PRESS FROM BOTTOM OF
109 25
SQUAT (BOTH SIDES)
110 5 5 5 5 5
111
112
113 0
114
115
116
117 0
118
119
120
121 DAY 5 # OF REPS
IN DAY
46
B C D E F G H I J K L M N O P
122
123
124 SNATCH DROP 20
125 4 4 4 4 4
126
127
128 SNATCH AT KNEE 65% 70% 75% 75% 75% 75% 14
129 3 3 2 2 2 2
130
131
132 SNATCH PULL 85% 85% 90% 90% 90% 12
133 3 3 2 2 2
134
135
136 SNATCH BALANCE 80% 80% 85% 85% 85% 85% 14
137 3 3 2 2 2 2
138
139
140 0
141
142
143
144 0
145
146
147
148 NOTES: # OF REPS
IN DAY
0
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174 # OF REPS
0
175 IN WEEK
B C D E F G H I J K L M N O P

1 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING


2 SNATCH DEVELOPMENT PROGRAM (4 WEEKS)
3
4 MAX BACK SQUT SNATCH
5 MAX FRONT SQUAT CLEAN & JERK
6 MAX O/H SQUAT MAX P. SNATCH
7 MAX PRESS MAX P. CLEAN
8 MAX PUSH PRESS
9 MAX PUSH JERK
10 MAX JERK
11 WEEK 3
12
13 DAY 1 # OF REPS
IN DAY
44
14
15
16 MUSCLE SNATCH 18
17 3 3 3 3 3 3
18
19
20 SNATCH PULL TO KNEE 75% 80% 80% 85% 12
21 3 3 3 3
22
23
POWER SNATCH BELOW THE
24 65% 65% 70% 70% 75% 75% 75% 14
KNEE
25 2 2 2 2 2 2 2
26
27
28 TALL SNATCH 25
29 5 5 5 5 5
30
31
32 0
33
34
35
36 0
37
38
39
40 DAY 2 # OF REPS
IN DAY
56
41 3+1
42
SNATCH GRIP PUSH PRESS +
43 75% 75% 75% 80% 80% 85% 24
OVERHEAD SQUAT
44 4 4 4 4 4 4
45
46
47 POWER SNATCH 70% 75% 75% 80% 80% 80% 85% 16
48 3 3 3 2 2 2 1
49
50
51 SNATCH PULL 90% 90% 95% 95% 95% 95% 95% 16
52 3 3 2 2 2 2 2
53
54
55 TAKAHASHI SHRUG 15
56 3 3 3 3 3
57
58
59 0
60
B C D E F G H I J K L M N O P
61
62
63 0
64
65
66
67 DAY 3 # OF REPS
IN DAY
41
68
69
70 SOTTS PRESS (SNATCH) 15
71 3 3 3 3 3
72
73
74 SNATCH PULL TO KNEE 80% 80% 85% 85% 12
75 3 3 3 3
76
77
78 SNATCH BELOW THE KNEE 70% 70% 75% 75% 75% 80% 14
79 3 3 2 2 2 2
80
81
82 WALL OVERHEAD SQUAT 40
83 8 8 8 8 8
84
85
SIDE BAR BENDS (10 EACH
86 50
SIDE)
87 10 10 10 10 10
88
89
90 0
91
92
93
94 DAY 4 # OF REPS
IN DAY
39
95
96
97 MUSCLE SNATCH 13
98 3 3 2 2 1 1 1
99
100
101 SNATCH 65% 70% 75% 80% 80% 85% 90% 90% 11
102 2 2 2 1 1 1 1 1
103
104
105 SNATCH PULL TO KNEE 90% 90% 95% 95% 95% 15
106 3 3 3 3 3
107
108
109 BARBELL UPRIGHT PULL 40
110 8 8 8 8 8
111
112
113 0
114
115
116
117 0
118
119
120
121 DAY 5 # OF REPS
IN DAY
52
B C D E F G H I J K L M N O P
122 3+1
123
SNATCH GRIP PUSH PRESS +
124 75% 75% 80% 80% 85% 85% 24
OVERHEAD SQUAT
125 4 4 4 4 4 4
126
127
POWER SNATCH BELOW THE
128 70% 70% 75% 75% 80% 80% 80% 80% 12
KNEE
129 2 2 2 2 1 1 1 1
130
131
132 OVERHEAD SQUAT 70% 75% 80% 80% 80% 80% 16
133 4 4 2 2 2 2
134
135
SIDE BAR BENDS (10 EACH
136 50
SIDE)
137 10 10 10 10 10
138
139
140 TALL SNATCH 25
141 5 5 5 5 5
142
143
144 0
145
146
147
148 NOTES: # OF REPS
IN DAY
0
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174 # OF REPS
0
175 IN WEEK
B C D E F G H I J K L M N O P

1 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING


2 SNATCH DEVELOPMENT PROGRAM (4 WEEKS)
3
4 MAX BACK SQUT SNATCH
5 MAX FRONT SQUAT CLEAN & JERK
6 MAX O/H SQUAT MAX P. SNATCH
7 MAX PRESS MAX P. CLEAN
8 MAX PUSH PRESS
9 MAX PUSH JERK
10 MAX JERK
11 WEEK 4
12
13 DAY 1 # OF REPS
IN DAY
44
14
15
16 SOTTS PRESS (SNATCH) 16
17 3 3 3 3 2 2
18
19
SNATCH + OVERHEAD
20 70% 70% 75% 80% 80% 80% 70% 14
SQUAT
21 2 2 2 2 2 2 2
22
23
24 SNATCH HIGH PULL 80% 80% 85% 85% 85% 85% 14
25 3 3 2 2 2 2
26
27
28 0
29
30
31
32 0
33
34
35
36 0
37
38
39
40 DAY 2 # OF REPS
IN DAY
47
41
42
43 SNATCH BALANCE 75% 80% 80% 85% 85% 85% 14
44 4 2 2 2 2 2
45
46
47 POWER SNATCH 75% 80% 85% 90% 90% 90% 8
48 2 2 1 1 1 1
49
50
51 TALL SNATCH 25
52 5 5 5 5 5
53
54
SIDE BAR BENDS (10 EACH
55 50
SIDE)
56 10 10 10 10 10
57
58
59 0
60
B C D E F G H I J K L M N O P
61
62
63 0
64
65
66
67 DAY 3 # OF REPS
IN DAY
50
68 3+1 2+1
69
SNATCH GRIP PUSH PRESS +
70 80% 80% 85% 85% 90% 90% 22
OVERHEAD SQUAT
71 4 4 4 4 3 3
72
73
POWER SNATCH BELOW THE
74 70% 75% 80% 80% 80% 80% 14
KNEE
75 3 3 2 2 2 2
76
77
78 SNATCH PULL 90% 90% 95% 95% 100% 100% 14
79 3 3 2 2 2 2
80
81
82 WALL OVERHEAD SQUAT 40
83 8 8 8 8 8
84
85
86 0
87
88
89
90 0
91
92
93
94 DAY 4 # OF REPS
IN DAY
45
95
96
97 SNATCH BALANCE 70% 70% 75% 75% 75% 17
98 4 4 3 3 3
99
100
101 POWER SNATCH 70% 70% 75% 75% 75% 75% 14
102 3 3 2 2 2 2
103
104
105 SOTTS PRESS (SNATCH) 14
106 3 3 2 2 2 2
107
108
109 TALL SNATCH 25
110 5 5 5 5 5
111
112
SIDE BAR BENDS (10 EACH
113 50
SIDE)
114 10 10 10 10 10
115
116
117 0
118
119
120
121 DAY 5 # OF REPS
IN DAY
42
B C D E F G H I J K L M N O P
122
123
124 MUSCLE SNATCH 14
125 3 3 2 2 2 2
126
127
128 SNATCH 65% 70% 75% 80% 85% 90% 94% 98% 101% 13
129 2 2 2 2 1 1 1 1 1
130
131
132 SNATCH PULL 95% 95% 95% 100% 100% 100% 15
133 3 3 3 2 2 2
134
135
136 WALL OVERHEAD SQUAT 40
137 8 8 8 8 8
138
139
140 0
141
142
143
144 0
145
146
147
148 NOTES: # OF REPS
IN DAY
0
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174 # OF REPS
0
175 IN WEEK

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