Learn The Olympic Lifts - Snatch

Catalyst Athletics

Weightlifting, Olympic Lifting
Coach
Greg Everett

Learn how to snatch from Greg Everett, coach of a national championship team, national champions and record holders, world championship competitors, and international medalists, and author of the world's best-selling book on weightlifting.

It includes full warm-up and mobility work along with detailed learning progressions provided with video from Greg explaining and demonstrating the drills to ensure your understanding and proper execution.

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Video Instruction
Watch & hear clear demonstrations and explanations of every exercise
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Systematic Progression
Learn in a way that allows you to reach your ultimate potential long term
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Use With Your Training Program
You can do this program in addition to whatever training you're already doing.
Features
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Programming 3 days per week
3 workouts per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All in a handy app
Equipment
Required
PVC Pipe or Dowel // Barbell & Weights
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Sample Week
Week 1 of 4-week program
Sunday
LTL - Foundations Day

A

Learn The Lifts - Introduction

Prep

B

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

C

Breathing & Pressurization - LTL Foundations

1 x 5

D

Squat - LTL Foundations

10, 10, 10, 5, 5, 5

E

Foot Positions & Transition - LTL Foundations

5 x 5

F

Hook Grip - LTL Foundations

1 x 1

Recovery

G

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Tuesday
Week 1 Day 3

Prep

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

B

Snatch Grip - LTL Snatch

1 x 1

C

Snatch Overhead Position - LTL Snatch

1 x 1

D

Overhead Squat - LTL Snatch

5 x 5

E

Snatch Press

3 x 10

F

Back Squat

5 x 5

Recovery

G

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Thursday
Week 1 Day 5

Prep

A

LTL - Warm-up Series

This is a complete warm-up for every training session with additional mobility work for the typical limitations specific to weightlifting. You can skip stretches you don't need, and add others you have found helpful.

B

Overhead Squat - LTL Snatch

3 x 5

C

Pressing Snatch Balance - LTL Snatch

5 x 5

D

Drop Snatch - LTL Snatch

5 x 5

E

Heaving Snatch Balance - LTL Snatch

5 x 5

F

Snatch Balance - LTL Snatch

5 x 5

Recovery

G

LTL - Cool-down Series

This is your post-workout stretching series. You can add any of the pre-workout stretches you need more time with.

Coach
coach-avatar Greg Everett

In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.

Learn The Olympic Lifts - Snatch