The Snatch

practical lesson 1
EXERCISE SETS x REPS NOTE

Follow the video or use your own
General Warm Up 4 min warm up.
Rowing/Running at moderate
Rowing / Running 1000m / 4 min intensity.
3 exercise * Follow the warm up on the video or

PVC Shoulders WarmUp
20 rotations each use any on your own.
Initially, I recommend performing this

exercise only with BW. Move your body
Hyperextension 3 sets * 10 reps slowly downwards and straighten up faster
to the parallel with the floor.
Perform with BW, changing legs one by

3 sets * one. At the bottom position you have
Split SQUAT
8 reps each leg to touch the floor with your back knee
carefully. Watch the video!
Hold the PVC above your head with

Snatch grip. If it is difficult for you, you can
Duck Walk 3 sets * 12 steps perform this exercise with placing PVC on
your shoulders. Watch the video!
Squat to parallel to the floor and hold this

Half SQUAT + JUMP 3 sets * 6+6 reps position for 6 seconds, after perform the
jump up. It will be 1 rep.
Lift the PVC up with 3 seconds pause

above your head. if you have enough
Military PRESS 5 sets * 10 reps mobility in shoulders, perform this
exercise sitting or from the squat position.
Plank 3 sets * 40’ Hold for 30 to 60 seconds.
Watch the video! Weight of the kettlebell

Wrist & Forearm #1 3 sets * 7 reps is selected individually! 1 rep is lifting the
kettlebel from floor to the top.
Spend some quality time for stretching. 15-

Overhead mobility 15-20 min 20 minutes will help you in recovery and
reduce the risk of injuries.
82
practical lesson 2
Follow the warm up on the video or use
General Warm Up 4 min any on your own.
Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.
3 exercise * Follow the warm up on the video or use

20 rotations each any on your own.
Hang down your legs slowly and raise them

Reverse Hyperextension 3 sets * 10 reps fast to the parallel with the floor.
Perform slowly and get upwards by 3/4

Gakk SQUAT 3 sets * 15 reps amplitude at the top.
Hold the PVC above your head with a

Only with the PVC. Place the PVC behind

the neck, squat down and perform a jump
Back Squat JUMP 5 sets * 8 reps from the bottom. It will be natural to shift
and jump forward. Each jump should be a
maximal effort.
ABS 3 sets * 20 reps Abdominal Crunch or something similar.
Watch the video! Hold Reverse Plank for

Reverse Plank 3 sets * 30’ 30 to 60 seconds!
Placing hands closer or further from

the knees will change the load. At the
Wrist & Forearm #3 6 sets beggining, I recommend placing as close
to your knees as possible.
Spend some quality time for stretching. 15-

Stretching 15-20 min 20 minutes will help you in recovery and
reduce the risk of injuries.
83
practical lesson 3
Follow the video or use your own
General Warm Up 4 min warm up.
Rowing/Running at moderate
Rowing / Running 1000m / 4 min intensity.
3 exercise * Follow the warm up on the video or

20 rotations each use any on your own.


Split SQUAT

Snatch PRESS +
6 sets * 8+8 reps Follow the video. Do it slowly.
Overhead SQUAT
Only with the PVC. This combination is

Good morning + Squat 5 sets * 10 reps perfect for strengthening the lower back,
glutes, and hamstrings.

Spend 15-20 minutes to stretching! It’s

Stretching 15-20 min important!
84
practical lesson 4



Snatch PRESS + Follow the video. Do it slowly. Use the PVC

6 sets * 8+8 reps
Overhead SQUAT or empty bar.
Hip Muscle Standing

6 sets * 10 reps Use the PVC. Do it slowly.
SNATCH
Hip Snatch BALANCE 6 sets * 6 reps Follow video instructions. Work with PVC.
Height of the box - approximately knee

Box JUMP 4 sets * 8 reps level.
Watch the video! Hold Reverse Plank for 30

Reverse Plank 3 sets * 30’ to 60 seconds!
Placing hands closer or further from

the knees will change the load. At the
Wrist & Forearm #3 6 sets beggining, I recommend placing as close
to your knees as possible.

85
practical lesson 5
General Warm Up 4 min Follow the video or use your own warm up.



4 sets * (10 steps + Snatch grip. If it is difficult for you, you can
Duck Walk
10 presses) perform this exercise with placing PVC on
Hip Muscle Standing Follow the video instructions. Perform

3 sets * 10 reps
SNATCH + Overhead SQUAT slowly with PVC.
Follow video instructions. Perform with

Hip Snatch BALANCE 6 sets * 6 reps PVC.
Use 10-15 kg bar (25-35 lbs)+kids plates.

Start Position 4 sets * 3 reps follow video instructions.

3 sets * 3 reps *
1st PULL Hold the bar for 3 seconds below the knee
3’ pause level.
Each set is 2 rounds total. Height of the

4 sets * box - approximately knee level. The
Box JUMP (3 boxes)
2 rounds each distance between the boxes is one step.
Watch the video.
ABS 3 sets * 10-15 reps Abdominal Crunch or something similar.
86
practical lesson 6




During Reverse Pull make a 3 second stop

above and below the knee. Should be
Reverse Snatch PULL 5 sets * 3 reps done in straps. Use a 25-45 pound bar and
full size 5-10 pound weightlifting plates.
2nd PULL + Hip Muscle St Use the PVC or empty bar/ Use the PVC or
6 sets * 6 rounds
SNATCH + Overhead SQUAT empty bar. Do it slowly.

Each set is 2 rounds total. Height of the

4 sets * box - approximately knee level. The
Box JUMP (3 boxes)
2 rounds each distance between the boxes is one step.
Watch the video.

Good morning + Squat 5 sets * 10 reps perfect for strengthening the lower back,

87
practical lesson 7



Split SQUAT



4 sets * 4+4 reps
Remember that your shoulders have to be

Hit + Hit w/t High Pull 8 sets * 4+4 reps slightly infront ot the knee. Last 2 sets you
can perform with 15 kg (35 lbs) bar.
Do 8 jumps form deep squat position.

Depth JUMP 3 sets * 8 reps An average height of the box, selected
individually.

88
practical lesson 8



GoodMorning Squat 4 sets * 10 reps perfect for strengthening the lower back,

3 sets * 5+5 reps


Legs Extension 3 sets * 6 reps PVC.
Legs Extension + Muscle

Perform at a moderate rate. Our goal is to
Standing SNATCH + 3 sets * 6 reps build muscle memory.
Overhead SQUAT
Legs Extension Follow video instructions. Perform with

3 sets * 6 reps
(onto the plates) PVC.
Leg Extension + Hip Muscle This exercise is consist of some

Standing SNATCH 3 sets * 6 reps movements which we practice before. Our
goal is to combine them.
(onto the plates)
Leg Extension + Hip Snatch This exercise is consist of some
BALANCE 8 sets * 6 rounds movements which we practice before. Our
goal is to combine them.
(onto the plates)

ABS 3 sets * 10-15 reps Abdominal Crunch or something similar.
89
practical lesson 9
Rowing / Running 1000m / 4 min Follow the video or use your own warm up.



2nd PULL + Hip Muscle St

6 sets * 6 rounds Perfom the movement slowly.
SNATCH + Overhead SQUAT
Remember that your shoulders have to be

Hit + Hit w/t High Pull +
10 sets * 3+3+3 reps slightly infront ot the knee. Last 2 sets you
Hang High Pull can perform with 15 kg (35 lbs) bar.


Pay attention to the execution of the

Wrist & Forearm #2 6 sets exercise! Place your feet wider not to drop
the plate on them!
90
practical lesson 10



Split SQUAT
2nd PULL+ Hip Muscle St

2 sets * 10 reps Perform slowly. Use the PVC or empty bar.
Monkey JUMP 3 sets * 6+6 reps From full foot to full foot. Watch the video.
Contact the PVC with the body by moving

PVC Monkey JUMP 2 sets * 10 reps your hands on yourself.
Stand on the toes, hold PVC/bar on the

shoulders. Drop into the full squat as fast
Snatch Drop BALANCE 3 sets * 8 reps as possible, control and push off from a
barbell downwards.
Watch the video. It’s a combination of PVC

Hang Power SNATCH
3 sets * 6 reps Monkey Jumps + Turnover, which we did
(w/t Ricochet) before. Use the PVC or empty bar.
It’s a combination of PVC Monkey Jumps

Hang Squat SNATCH
3 sets * 6 reps + Hip Snatch Balance,which we did before.
(w/t Ricochet) Use the PVC or empty bar.

91
practical lesson 11



2nd PULL + Hip Muscle St

3 sets * 4 rounds Perform slowly. Use the PVC or empty bar.
Monkey JUMP 2 sets * 10 reps From full foot to full foot. Watch the video.


Hit + Hit w/t High Pull + Follow video instructions. Perform with
10 sets * 3+3+3 reps
Hang SNATCH PVC.

Snatch PULL (till power Follow video instructions. Perform with

6 sets * 3 rounds
position) + Hang SNATCH PVC.
Height of the box - approximately knee

Box JUMP 3 sets * 8 reps level.
92
practical lesson 12
Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity


3 sets * Perform slowly and get upwards by 3/4

Split SQUAT
8 reps each leg amplitude at the top.

2nd PULL + Hip Muscle St Snatch grip. If it is difficult for you, you can
2 sets * 4 rounds
SNATCH + Overhead SQUAT perform this exercise with placing PVC on

It’s a combination of PVC Monkey Jumps

Hang Power SNATCH
3 sets * 8 reps + Turnover,which we did before. Use the
(w/t Ricochet) PVC or empty bar.
Hit + Hit w/t High Pull + Watch the video. Use the PVC or empty
8 sets * 2+2+2+2 reps
Hang SNATCH bar.
Snatch PULL
Watch the video. Use the PVC or empty
(till power position) + Hang 6 sets * 1 rounds bar.
SNATCH + SNATCH

93

The Snatch

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Snatch

Uploaded by

Copyright:

Available Formats

practical lesson 1

EXERCISE SETS x REPS NOTE

3 exercise * Follow the warm up on the video or

Initially, I recommend performing this

Perform with BW, changing legs one by

Hold the PVC above your head with

Squat to parallel to the floor and hold this

Lift the PVC up with 3 seconds pause

Plank 3 sets * 40’ Hold for 30 to 60 seconds.

Watch the video! Weight of the kettlebell

Spend some quality time for stretching. 15-

Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.

3 exercise * Follow the warm up on the video or use

Hang down your legs slowly and raise them

Perform slowly and get upwards by 3/4

Hold the PVC above your head with a

Only with the PVC. Place the PVC behind

ABS 3 sets * 20 reps Abdominal Crunch or something similar.

Watch the video! Hold Reverse Plank for

Placing hands closer or further from

Spend some quality time for stretching. 15-

3 exercise * Follow the warm up on the video or

Initially, I recommend performing this

Perform with BW, changing legs one by

Hold the PVC above your head with

Only with the PVC. This combination is

Plank 3 sets * 40’ Hold for 30 to 60 seconds.

Watch the video! Weight of the kettlebell

Spend 15-20 minutes to stretching! It’s

Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.

3 exercise * Follow the warm up on the video or use

Hang down your legs slowly and raise them

Perform slowly and get upwards by 3/4

Snatch PRESS + Follow the video. Do it slowly. Use the PVC

Hip Muscle Standing

Height of the box - approximately knee

Watch the video! Hold Reverse Plank for 30

Placing hands closer or further from

Spend 15-20 minutes to stretching! It’s

Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.

3 exercise * Follow the warm up on the video or use

Initially, I recommend performing this

Hold the PVC above your head with

Hip Muscle Standing Follow the video instructions. Perform

Follow video instructions. Perform with

Use 10-15 kg bar (25-35 lbs)+kids plates.

Use 10-15 kg bar (25-35 lbs)+kids plates.

Each set is 2 rounds total. Height of the

ABS 3 sets * 10-15 reps Abdominal Crunch or something similar.

Plank 3 sets * 40’ Hold for 30 to 60 seconds.

Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.

3 exercise * Follow the warm up on the video or use

Hang down your legs slowly and raise them

Hold the PVC above your head with

Use 10-15 kg bar (25-35 lbs)+kids plates.

During Reverse Pull make a 3 second stop

Follow video instructions. Perform with

Each set is 2 rounds total. Height of the

Only with the PVC. This combination is

Watch the video! Hold Reverse Plank for 30

Rowing / Running 1000m / 4 min Rowing/Running at moderate intensity.

3 exercise * Follow the warm up on the video or use