Kettlebell Training Series - Snatch

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DISCLAIMER The author (Scott McLaughlin) accepts no liability for any loss or damage resulting from physical training. By following this guide and training plans you voluntarily accept the risks associated with kettlebell and weight training. If you are pregnant, suffering from any medical conditions or allergies make sure to consult your doctor before attempting any part of this guide. Ensure to perform all exercises with correct technique and if unsure to seek out professional coaching.

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COPYRIGHT As with all products and coaching materials of the author (Scott McLaughlin) “Kettlebell Training Series - Snatch” is subject to our standard terms and conditions, disclaimer and protected by copyright, and as such any attempt to; Copy or duplicate, sell, rent or lend, show or communicate this guide to any other members of the public is strictly prohibited.

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PREFACE This book is for all the kettlebell lifters across the world who are constantly pushing themselves on a daily basis for self improvement, who are chasing those extra few reps to break a long standing personal best, who are chasing that medal or rank in competition and to those who lift simply because of the challenge and joy it brings to us all. If this book helps just one lifter achieve that extra rep or make the snatch that little bit easier or help with the understanding of the mechanics of the lift then this book will be a success. Thank you to my coach Aleksander Khvostov (Honoured Master of Sport) for all his help, support and knowledge that he’s given me over the years and to all the lifters that I’ve had the pleasure of coaching over the years and for the encouragement to share my training ideas. Thanks to Brian Nixon for the excellent photography and to Niall MacKinnon for the front cover photo. Cheers to GM Fit (Gerry Magee) for his advice on starting my first book and for the endless cups of coffee to keep me going! This book is dedicated to my fiancé Kirsty and my 3 amazing children, Abi, Logan and Brody who all inspire me on a daily basis.

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ABOUT THE AUTHOR Scott McLaughlin was born and raised within the small town of Largs, Scotland. He is a gym owner and coach with over 14 years experience in the fitness industry ranging from achieving a world title in martial arts to offering clients support in rehabilitation through his knowledge of both massage therapy and strength and conditioning. As a competitive athlete Scott was looking for a new challenge and in 2012 entered his first Kettlebell Sport competition. Since 2012 Scott has built his reputation in Kettlebell Sport achieving numerous UK records and Absolute titles. He has also trained athletes that have represented both Scotland and England at World and European level with his athletes achieving gold and silver medals. At domestic level Scott has also coached both male and females across numerous age and weight categories within the UK who have set UK Records and won multiple gold medals and Absolute titles. Currently a UK record holder and coach to the National Scotland team he has achieved both Master of Sport and Level 3 KetAcademy Coach award. To further develop his knowledge in kettlebell training Scott has also travelled to Russia and Slovenia to learn from multiple World Champions and Guiness Book Record Holders in strength endurance disciplines. He hopes to use the knowledge gained not only to progress his own abilities but to also develop his athletes and the sport within the UK. Scott’s records in Snatch are: 32kg - 150 reps 28kg - 192 reps 24kg – 218 reps

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THE KETTLEBELL SNATCH The kettlebell snatch is regarded as the mother of all kettlebell exercises and although simple in principle is regarded as the most difficult lift to master. As you will see in the pages ahead there are numerous components that if performed incorrectly will dramatically affect your performance and increase your risk of injury. The snatch is a single movement where you swing the kettlebell backwards between your legs and then drive it forward and upwards where it finishes in an overhead position. In a typical kettlebell sport competition the snatch event forms part of the biathlon event for men and for women is performed as a single event. The usual time is 10 minutes with one hand change permitted. The kettlebell snatch requires skill, focus and a high level of conditioning. At professional level men compete with 32kg and women on 24kg. Typical scores at World Class level can exceed 200 repetitions in 10 minutes for both men and women. Over the subsequent pages we will cover the following components, breaking the snatch down segment by segment:

- Handle Preparation - Grip - Swing - Acceleration Pull - Hand Insertion - Fixation - Drop - Catch - Breathing Cycle - Assistance Exercises - Beginner, Intermediate and advanced training plans

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HANDLE PREPARATION Handle preparation can make all the difference in both your training and especially in competition. How you like your handle is down to personal preference. Personally I prefer my handle well chalked and extremely rough. Using this method I’ve not had a hand tear or blister in over 4 years. To help prepare your handle you want to use sandpaper designed for metal and sand off any old chalk so that there isn’t any lumps that could cause a tear. Once the old chalk is removed you want to take a small amount of chalk in your hand and vigorously work it into the handle. Repeat this process until you have the desired coating. Do not use water as although this will allow a faster chalking job, the chalk will not stick to the handle. If you’re starting out in kettlebell sport I advise trying out different styles of chalking from having a light coating to a coarse layer and see what feels and works best. A good chalk job should still be there after your 10 minute snatch set!

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GRIP The very first component in snatch and one that is vital is your grip. Holding the handle correctly will greatly reduce the risk of tears and help maximise your result. If you wrap your hand under the handle and pinch your callouses your grip will fatigue very early as you’ll over engage the forearm flexors and you will also run the risk of tearing your hands. To grip the handle correctly you want to place the handle in the crease of your fingers with your knuckles pointing downwards and your thumb on top of your index finger (thumb lock). Depending on the size of your hand this might not be possible but you want to replicate the positioning as much as possible to help recruit the use of the thumb in gripping the bell. As well as your knuckles pointing downwards you want to keep a neutral wrist position as again any bend will over activate your forearm muscles. This position uses the tendons in the fingers to hold the kettlebell rather than the forearm muscles. When holding the bell the primary grip should come from the thumb and index finger with the remaining fingers providing secondary support. Using the remaining three fingers as the primary support will cause your forearm flexors to fatigue early. For ideal weight distribution in your hand you want to hold the kettlebell in the centre of the handle. This is the usually narrowest part of the handle (especially on Ural and GSU kettlebells) which allows for optimal thumb lock.

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SWING The swing has a massive roll to play in snatch as its involved in both the down phase and up phase of the lift. Here we will focus on the down phase or back swing and in the next page focus on the up phase in the acceleration pull. A common mistake in the back swing is not allowing the kettlebell to fully complete its journey. If you see the kettlebell kick up at the backswing then one of two things will be happening. The lifter is either initiating the up phase/acceleration pull too early or they are keeping their torso too upright and not allowing the kettlebell to travel through far enough. Both of these mistakes will create an increased pull against the grip and cause your forearms to fatigue early. With the swing you want to be balanced at all times. If the kettlebell is in front your bodyweight should be behind, if the kettlebell is between your legs then you should be over the kettlebell and when the kettlebell is behind then you want to have your weight forward. This will keep you balanced at all times allowing you to transfer your weight efficiently and will also help protect your back. As the kettlebell passes backwards through your knees you want to bend your knees slightly to absorb the pull on your grip and to allow the bell to follow its natural path. As the kettlebell travels upwards towards the end of the backswing you want to follow it up straightening your legs. At the end of the backswing your legs should be straight allowing your quads to relax and your arm and kettlebell should be in a straight line.

ACCELERATION PULL Once the backswing has been completed and the kettlebell has come to a momentary stop the next step is to send the kettlebell back up for the next rep. Rather than drive your hips forward in a snapping fashion which sends the bell outwards on a horizontal path and causes an increase in force against your grip you want to drop your pelvis and sit down and back. As the bell comes out from your knees (kettlebell and arm should be at 7 o’clock with a flat palm) you want to drive up and backwards on your opposite leg. As the kettlebell reaches 8 o’clock you want to retract your shoulder and rotate your torso to guide the kettlebell up and inwards to the overhead position. By dropping the pelvis and sitting back followed by driving up through your legs this allows you to create a U shaped flight path for the bell causing the least force against your grip.

HAND INSERTION Good hand insertion will allow you to rest your grip while in an overhead position. If the hand is inserted correctly then the wrist should be in a neutral position and forearm relaxed rather than having the hand bent backwards with the palm facing the ceiling creating tension in your forearm. When you have completed the acceleration pull the kettlebell will be travelling upwards to an overhead position. At this point you will be able to release your grip and transfer your bodyweight forward and over to same leg as the arm you are lifting with. As you transfer your weight forward you want to slide your hand through the space between the handle and the bell until its fully inserted and resting against your wrist. The handle should sit diagonally across your hand as pictured below. The hand insertion should take place between 10 and 11 o’clock to give sufficient time for good insertion and to allow you to decelerate the flight of the bell to the overhead position.

FIXATION Fixation is achieved when the kettlebell comes to a complete stop overhead with the arm locked out and inline with your ear. Your legs should be straight and body still, to complete the rep. To allow your triceps and shoulders to rest overhead you want your arm to be internally rotated at the shoulder so that the elbow is pointing forward. If your elbow is winging out and bending then you want to address your flexibility as this could potentially lead to injury as well as limit your ability to achieve a quick lockout and fixation.

DROP Once fixation has been achieved the next component is the drop. To initiate the drop you want to simultaneously lean back, shifting your weight onto your opposite leg while unlocking your arm, bending at the elbow to allow the kettlebell to fall in front of you. During this phase your hand should be relaxed and not gripping the bell so as to provide a rest for your hands and forearms as well preventing your hands from tearing.

CATCH The catch is an area that many people get wrong and cause their hands to rip and fatigue their grip too early. Depending on whether you prefer an overhand catch or vertical hand catch the point at which you catch is the same. From the overhead position you want to let the kettlebell drop until it reaches hip height. If catching overhand you want your bicep close or against your chest, if vertical then your tricep. The kettlebell should fall and land in your finger crease with your thumb locking your index finger against the kettlebell. If you find you have tears or blisters in your hand then the chances are you are catching the kettlebell too early. At the point of the catch your body weight should be leaning backwards on your opposite foot with your torso behind your hips as this will help counter balance the pull on the kettlebell as you catch it. This will both be safer for your back but also provide a smoother path for the kettlebell to follow again reducing the pull on your grip. After the catch you continue into the back swing to begin the next rep.

BREATH CYCLE The breath cycle is extremely important for snatch as it helps maintain a steady pulse rate and prevents it from spiking too early by allowing a regular flow of oxygen to the muscles. Regardless of your pace the breath cycle should remain the same. The only part that varies is when you are in overhead fixation as your pace will dictate the number of breaths you take over head between each rep. The breath cycle is the breathing pattern during the moving components of the snatch. If we look at each breath cycle being ‘one inhale and one exhale’ then each rep has 3 breath cycles which is: Cycle 1 Bell drops - inhale Catch - exhale Cycle 2 End of back swing - inhale Acceleration Pull - exhale Cycle 3 Hand Insertion - Inhale Fixation - Exhale

ASSISTANCE EXERCISES Assistance exercises are used to help develop your performance in your main lifts and in this case, snatch. The key element is ensuring that your assistance exercises do not leave you feeling exhausted for your next training session. They should help develop key aspects of your lift with the focus being to improve the weakest aspect. 99% of the time in snatch, grip is the limiting factor and the majority of the following exercises are all designed to help improve this area. In my experience the hand/muscles involved in gripping adapt much quicker to stimulus than other body parts. With this in mind I would recommend changing exercises every 2-4 weeks. As well as changing exercises frequently I also recommend changing rep/time ranges frequently too to help keep your grip progressing. A common mistake in grip training is performing only static drills such as farmers holds. If we look at snatch we have 3 points where dynamic grip strength is applied, the catch from overhead, the back swing and the acceleration pull. Therefore its vital we apply dynamic grip drills in our assistance training. Another key area is training the muscles that we use throughout the snatch lift such as legs (quadriceps, hamstrings, glutes), back (lats, trapezius, erectors etc) and abdominals. If these muscles aren’t working then we are likely to compensate by using other weaker or less efficient muscles, i.e on the acceleration pull if we don’t get the weight shift or rotation correct then we will pull the kettlebell up using the bicep causing the grip to fatigue quicker. Assistance Exercises - Glove Snatch - Wet Handle Snatch - Cleans - Upright Rows - Deadlifts - Plate Pinch/ Farmers Holds - Pull Ups - Deadhangs - Alternating Box Jumps

GLOVE SNATCH Glove snatch is where you perform snatch while wearing cotton gloves. The gloves reduce the grip/friction and forces your grip to work harder. This type of training is typically performed after your main snatch training as an assistance drill using a lighter bell. This allows you to train the grip without causing too much fatigue to your legs and back. Ideally you want to use a weight lighter than that of your competition weight i.e if competing on 32kg then use 16kg-24kg. To begin make sure the bell has had the chalk removed from the handle to remove any possible friction. Set the timer for 10 mins and aim to complete the time with one hand change. Start at a slower pace and only increase the pace once you have achieved the 10 mins.

WET HANDLE SNATCH Wet handle snatch training is another good variation that works like glove snatch allowing you to train technique and grip without fatiguing the rest of your body. Some prefer this to glove snatch as sometimes the gloves can ruffle up and cause discomfort in the hand. This type of training helps train the grip as well as the timing of the ‘acceleration pull’ as too soon will cause you to either use too much energy to hold on or cause the bell to slip out your hand. Another bonus from this type of training is that it can help prepare you for a competition where if the host is using new bells or where you are limited with the amount of time to prepare the handle for your set. Ideally you want to use a weight lighter than that of your competition weight i.e if competing on 32kg then use 16kg-20kg. To begin, take a water spray bottle like the one pictured and soak the handle of the kettlebell (make sure to sand off any chalk before doing so). Set the clock for 10 mins, spray some water onto your hands and aim to perform 5 mins per hand stopping for 15-20 seconds at the change over to re-soak the handle. Start at a slower pace than normal and only increase the pace once you can achieve 10 mins.

CLEANS Cleans are a great assistance exercise that trains the grip, the back swing, acceleration pull and hand insertion. This exercise is very similar to snatch except the end position of the rep being the rack rather than overhead. This allows you train multiple components of snatch without the same level of fatigue and strain on the body. To perform the clean you do the back swing and acceleration pull the same as you would with the snatch except you guide the kettlebell towards your chest and into the rack position. Options for training this are: Competition snatch weight for 10 mins with 1 hand change Lighter kettlebell for 10 mins with 1 hand if performing after main snatch training Heavier kettlebell than competition weight for 2-4 mins per hand

UPRIGHT ROWS Upright rows are used to help strengthen your trapezius and shoulders. These muscles are important in the acceleration pull phase as they help retract the arm to direct the kettlebell to an overhead position. When these muscles don’t work the lifter relies on using the biceps and grip more to pull the kettlebell up and back. To perform the upright row using a kettlebell you want to grasp the handle with two hands, with the bell hanging just in front of your thighs. Keeping your core braced you want to raise the kettlebell upwards in a vertical path keeping your elbows above your hands at all times. When the handle reaches your chin you want to pause then slowly lower the bell back to the starting position. When training this exercise start with a light weight and perform 3-5 sets of 15-20 reps and only increase when you can complete all the sets with good form.

DEADLIFTS Deadlifts are great for strengthening your posterior chain (hamstrings, glutes, back) as well as providing good grip training too. For kettlebell sport we want to use an overhand grip with both hands so as to challenge the grip more. For the purpose of grip training you want to perform 3-4 sets of 15-30 reps at a light weight. Start light and only add more weight when you are able to complete all the sets. This should fatigue the grip but still leave you feeling reasonably fresh for your next training session and not leave your back tight or sore. To perform the deadlift you want to - set your feet shoulder width under the bar - grasp the bar with an overhand grip - sit back onto your heels and raise your hips until you feel tension in your hamstrings - keep your head up and back straight - raise the bar, driving your feet into the ground ensuring the bar stays close to your body following a vertical path - at the top drive your hips forward but ensure you don’t hyperextend your lower back - slowly lower the bar to the ground following the same path and repeat the process for the next rep - to really work your grip don’t reset your grip at the start of each rep and aim to complete the set without stopping.

PLATE PINCH Plate pinch is a simple but effective method of training the muscles in the hand especially the thumb and index finger. This method helps train the pinch movement when performing the thumb lock (where you place your thumb over your index finger to grip the handle). If one hand has much lower numbers in snatch then use the plate pinch to check if there is a noticeable difference in strength and/or endurance in that hand compared to your stronger hand. Pick up a weight plate in each hand, pinching it between your thumb and fingers. Aim to complete 3-5 sets of 60 seconds, resting 60 seconds between each set. Alternatively you can do 2-3 sets to failure, resting 2-3 minutes between sets. For an added challenge you can use two plates in each hand. Another popular option is ‘Farmers Holds’ where you hold a kettlebell in each hand for the same time frames. For added variety you can walk around while performing these exercises as well as use dumbbells, barbells, and any other heavy object that challenges your grip.

PULL UPS The pull up is a great exercise for developing back strength while also helping train your grip. The muscles in the back are vital for snatch especially for the acceleration pull. Start from a deadhang position and pull yourself up by pulling your elbows down to the floor. Aim to get your chin over the bar, pause then lower yourself in a smooth controlled manner. Aim for 3 x 8-10 reps If you can’t manage that many reps aim to complete the same total of reps but performed across multiple sets i.e 10 x 2-3 reps If you are unable to perform pull ups then I suggest performing other back exercises such as bent over rows, inverted rows and single arm rows and slowly progress to pull ups.

DEADHANGS Another good exercise for the grip is deadhangs. Simply hang from a bar (using the same grip as you would for a kettlebell) for a set period of time or until failure. To add variety change your grip each time (neutral, pronated, supinated) and if possible try to use different thicknesses of bars too. This will help prevent your muscles from plateauing. This also acts as a great stretch too for the shoulders and lats.

Typical routine is 3 x 60s on / 60s off or 1 set to failure.

FINGER ROLLS Finger rolls are for training and developing the strength and endurance in the tendons of the fingers. This is ideal for snatch as this is the area of the hand that we use to catch the kettlebell. Start with an empty barbell resting in the crease of your fingers and curl it upwards until you’re fully grasping it. Slowly release the barbell back down to your finger crease and repeat. Ensure that you keep a straight line from your wrist to your hand to minimise the use of your forearm flexors. Aim to complete 5 sets of 15 reps before increasing the weight.

SLOW SNATCH Slow snatch is a good way to get used both time and a new weight. It helps train the rest position overhead and a relaxed grip at the bottom. Set a timer to go at 7-8 second intervals for around a total of 84 rounds as this gives you 10 mins. Hold the bottom position for the first interval, when the bell goes, kick the bell off your leg and snatch it to the overhead position and hold it until the next interval.

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ALTERNATING BOX JUMPS Alternating box jumps are good for training the leg drive needed in the acceleration pull phase. To perform this correctly you want the foot on the box to drive you up vertically ensuring that you achieve full triple extension (extension of the ankle, knee and hip) to maximise power output. As you achieve full triple extension you want to switch feet so that your opposite foot lands on the box and your starting foot now lands on the floor. As you land make sure you cushion your landing by slightly bending your legs. This will absorb the impact of the landing as well as loading the tension up in your muscles for the next rep. You want to perform 3 sets of 60s on with 60s rest. Aim to complete each set without pausing during the 60s.

CONTACT INFORMATION For more information follow Scott on Instagram & Facebook or drop him an email by clicking below;

Scott is available for; 1-2-1 training Online coaching Technique analysis Support and advice for coaches Workshops & Seminars

“Trust the plan, trust the process”

4 WEEK BEGINNER PLAN - WEEK 1 Competition Weight: 12kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 12kg: 16-16/16-16 Rest 4 mins Snatch 10kg: 16-16/16-16 Rest 4 mins Cleans 10kg: 16-16/16-16 Rest 4 mins Deadlift 30kg; 4 x 15

Wednesday Snatch 12kg: 16-16-8/8-16-16 Rest 5 mins Snatch 10kg: 16-16-8/8-16-16 Rest 7 mins Glove Snatch 8kg: 14-14-14-14/14-14-14-14

Friday Snatch 12kg: 16-16-16/16-16-16 Rest 5 mins Plate Pinch: 6 x 30s on/off Rest 2 min Deadhang: 1 x failure

4 WEEK BEGINNER PLAN - WEEK 2 Competition Weight: 12kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 12kg: 16-16/16-16 Rest 4 mins Snatch 14kg: 14-14/14-14 Rest 4 mins Cleans 10kg: 16-16-16/16-16-16 Rest 4 mins Finger Rolls 20kg: 5 x 20

Wednesday Swing Snatch 12kg: 10-10-10/10-10-10 Rest 6 mins Cleans 14kg: 16-16/16-16 Rest 4 mins Glove Snatch 8kg: 14-14-14-14-14/14-14-14-14-14

Friday Swing Snatch 12kg: 10-10-10-10/10-10-10-10 Deadlift 30kg: 5 x 15

4 WEEK BEGINNER PLAN - WEEK 3 Competition Weight: 12kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 12kg: 18-9/9-18 Rest 4 mins Snatch 14kg: 15-15-15/15-15-15 Rest 7 mins Glove Snatch 10kg: 14-14-14-14/14-14-14-14

Wednesday Snatch 12kg: 18-18/18-18 Rest 6 mins Snatch 10kg: 15-15-15/15-15-15 Rest 4 mins Deadlifts 30kg: 4 x 20

Friday Snatch 12kg: 16-16-16-16-16-16-16-16-16-16 (swap hands every minute) Rest 10 mins Glove snatch 8kg: 15-15-15-15-15/15-15-15-15-15

4 WEEK BEGINNER PLAN - WEEK 4 Competition Weight: 12kg Target: 10 mins / 140 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 12kg: 14-14-14/14-14-14

Wednesday Swing Snatch 12kg: 10-10-10/10-10-10

Saturday Snatch 12kg: 10 mins / 14rpm

4 WEEK INTERMEDIATE PLAN - WEEK 1 Competition Weight: 24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 22kg: 20-20/20-20 Rest 5 mins Snatch 24kg: 17-17/17-17 Rest 4 mins Cleans 28kg: 15-15-8/7-15-15

Wednesday Snatch 24kg: 18-18/18-18 Rest 4 mins Snatch 24kg: 18-18/18-18 Rest 7 mins Glove Snatch 16kg: 10 mins 15rpm

Friday Snatch 22kg: 18-18-18/18-18-18 Rest 7 mins Cleans 28kg: 15-15-15/15-15-15

Saturday Deadlift 50kg: 4 x 10 Upright Rows 20kg: 5 x 10

4 WEEK INTERMEDIATE PLAN - WEEK 2 Competition Weight: 24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 22kg: 20-20-20/20-20-20 Rest 7 mins Snatch 24kg: 17-17-17/17-17-17

Wednesday Snatch 24kg: 20-20/20-20 Rest 7 mins Cleans 20kg: 10 mins 20rpm

Saturday Snatch 22kg: 10 mins 18rpm

4 WEEK INTERMEDIATE PLAN - WEEK 3 Competition Weight: 24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 24kg: 20-10/10-20 Rest 4 mins Cleans 28kg: 15-15-15/15-15-15 Rest 3 mins Deadlifts 50kg: 5 x 20

Wednesday Swing Snatch 24kg: 12-12-12/12-12-12 Rest 7 mins Glove Snatch 20kg: 14-14-14-14/14-14-14-14

Friday Snatch 24kg: 16-16-16-16/16-16-16-16

Saturday Circuit: x 5 rounds Alternating Box Jumps x 60s Upright Rows 20kg x 20 Plate Pinch x 30s Pull Ups x 5

4 WEEK INTERMEDIATE PLAN - WEEK 4 Competition Weight: 24kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 24kg: 15-15-15/15-15-15

Wednesday Snatch 24kg: 16-16/16-16 Rest 6 mins Snatch 24kg: 15-15/15-15

Saturday Snatch 24kg: 10 mins 15rpm

4 WEEK ADVANCED PLAN - WEEK 1 Competition Weight: 32kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 32kg: 20-10/10-20 Rest 5 mins Snatch 28kg: 20-20-20/20-20-20 Rest 5 mins Deadlifts 70kg: 4 x 20

Wednesday Snatch 32kg: 20-20/20-20 Rest 5 mins Swing Snatch 28kg: 14-14-14/14-14-14 Rest 5 mins Glove Snatch 20kg: 20-20-20/20-20-20

Friday Snatch 32kg: 20-20-10/10-20-20 Rest 10 mins Wet Handle Snatch 16kg: 10 mins 20rpm

4 WEEK ADVANCED PLAN - WEEK 2 Competition Weight: 32kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 32kg: 22-11/11-22 Rest 5 mins Cleans 30kg: 15-15-15-15/15-15-15-15

Wednesday Swing Snatch 32kg: 14-14-14/14-14-14 Rest 7 mins Cleans 28kg: 10 mins 20rpm

Friday Snatch 32kg: 18-18-18-18-18-18-18-18-18-18 (swap hands every minute)

Saturday Circuit x 10 rounds Cleans 28kg x 10 per hand Pull ups x 5 Alternating Box Jumps x 60s Deadlifts 40kg x 10

4 WEEK ADVANCED PLAN - WEEK 3 Competition Weight: 32kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 24kg: 10 mins 20rpm Rest 7 mins Deadlifts 70kg: 5 x 20

Wednesday Snatch 32kg: 22-22/22-22

Friday Snatch 32kg: 16-16-16/16-16-16

Saturday Cleans 28kg: 10 mins 20rpm

4 WEEK ADVANCED PLAN - WEEK 4 Competition Weight: 32kg Target: 10 mins / 150 reps Before starting any session please ensure a thorough warm up to prepare for your training.

Monday Snatch 32kg: 20-20/20-20

Wednesday Snatch 32kg: 18-18/18-18

Saturday Snatch 32kg: 10 mins 15rpm