7/25/2019 4 Week Snatch Pulling Progression
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4 WEEK SNATCH PULLING
PROGRESSION
Posted by
Coach Kyle
on
Wednesday, February 26, 2014 10:30 am
SNATCH PULLING FOCUS PROGRAM4 week, 3 dayCoach Kyle Ruh
Light = 50-60% of 1RMLight-Moderate = 60-70% of 1RMModerate =
65-75% of 1RMModerate-heay = 75-!5% of 1RM*Oly Snatch Deadlift add
10%
!ay " #w$ coach%"# $ to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee. &o,er &osition/# $ Position natch Pll
- 5 ) * +&ll fro2 &o,er &osition. belo, nee/C# $
Position Po,er natch - 5 ) $ +snatch fro2 &o,er 3 snatch belo,
nee/(# Po,er natch 3 'erhead 4at - 5 ) 1
!ay & #l'(h%"# * to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee. aboe nee. &o,er &osition/# ng Po,er
natch - ) $-* +fro2 &o,er &osition/C# ng Po,er natch - * )
1-$ +fro2 aboe nee/
!ay 3 #l'(h%"# * to& 'ly natch (eadlift - 5 ) * +sto&
belo, nee. aboe nee. &o,er &osition/# $ Position natch Pll
- ) $-* +&ll fro2 &o,er &osition. belo, nee/C# $
Position Po,er natch - * ) 1-$ +snatch fro2 &o,er 3 snatch
belo, nee/
!ay 4 #w$ coach%"# 1 to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee/
7/25/2019 4 Week Snatch Pulling Progression
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# $ Position natch Pll - 5 ) * +&ll fro2 aboe nee. belo,
nee/C# $ Position Po,er natch - 5 ) $ +snatch fro2 aboe nee 3 belo,
nee/(# Po,er natch 3 'erhead 4at - 5 ) 1
!ay ) #l'(h*+odeae%"# * to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee. aboe nee. &o,er &osition/# ng Po,er
natch - ) $-* +fro2 aboe nee/C# ng Po,er natch - * ) 1-$ +fro2
belo, nee/
!ay - #l'(h*+odeae%"# * to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee. aboe nee. &o,er &osition/# $ Position
natch Pll - ) $-* +&ll fro2 aboe nee. belo, nee/C# $ Position
Po,er natch - * ) 1-$ +snatch fro2 aboe nee 3 snatch belo, nee/
!ay . #w$ coach%"# 'ly natch (eadlift - 5 ) *# $ Position natch
Pll - 5 ) * +&ll fro2 aboe nee. floor/C# $ Position Po,er natch
- 5 ) $ +snatch fro2 aboe nee 3 floor/(# Po,er natch 3 'erhead 4at
- 5 ) 1
!ay / #+odeae%"# * to& 'ly natch (eadlift - 5 ) * +sto&
belo, nee. aboe nee. &o,er &osition/# ng Po,er natch - )
$-* +fro2 belo, nee/C# Po,er natch - * ) 1-$ +fro2 floor/
!ay 0"# * to& 'ly natch (eadlift - 5 ) * +sto& belo,
nee. aboe nee. &o,er &osition/# $ Position natch Pll - )
$-* +&ll fro2 aboe nee. floor/C# $ Position Po,er natch - * )
1-$ +snatch fro2 aboe nee 3 snatch fro2 floor/
!ay "1 #w$ coach%"# 'ly natch (eadlift - 5 ) *# $ Position natch
Pll - 5 ) * +&ll fro2 belo, nee. floor/C# $ Position Po,er
natch - 5 ) $ +snatch fro2 belo, nee 3 floor/
(# Po,er natch 3 'erhead 4at - 5 ) 1
!ay "" #+odeae*hea2y%"# * to& 'ly natch (eadlift - 5 ) *
+sto& belo, nee. aboe nee. &o,er &osition/# Po,er natch
- 5 ) 1-$ +fro2 floor/
