Mjolnir Strength & Conditioning

Weightlifting, Olympic Lifting
Coach
Jordan Jacobs

This 6-week program is designed to work on common problem areas in the Snatch:

- Poor positioning off the floor
- Weak leg drive at the top of the pull
- Poor or slow turnover
- A weak receiving position

This program is designed as an Add-On to your normal training, so it will complement functional fitness training.

As an Intermediate program, this program is intended for athletes who already have some familiarity with the movement.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$29
Get Snatch Specialization Add-On
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Positional Strength
This program includes many movements and variations that improve your ability to hold the ideal positions for the Snatch. This will help you stay in optimal position to apply your strength and power!
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Technique and Timing
This program includes many movements and variations to improve your technique generally and specifically the timing of your explosion and pull-under into the receiving position.
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Strength in the Receiving Position
Can you power snatch more than you can snatch? Does your overhead squat position feel awkward and weak? This program includes plenty of overhead squats and other stabilization work to improve your strength and confidence with the barbell overhead!
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Tall Snatch

3 x 3 @ 5

B

(Pause Below Knee Power Snatch x2) + Pause Below Knee Snatch + Overhead Squat

3 x 4 @ 60, 65, 70 %

C

Snatch Grip Deadlift to Knee

3 x 5 @ 90 %

Tuesday
Week 1 Day 3

A

Power Position Power Snatch

3 x 3 @ 50, 55, 60 %

B

Pause Below Knee Power Snatch to Overhead Squat

3 x 3 @ 55, 60, 65 %

C

Snatch Pull (Mjolnir)

3 x 3 @ 80 %

Thursday
Week 1 Day 5

A

Power Position Snatch

3 x 3 @ 55, 60, 65 %

B

(Pause Below Knee Snatch x2) + (Overhead Squat x2)

3 x 4 @ 60, 65, 70 %

C

Snatch Grip RDL

3 x 5 @ 90 %

Coach
More from Mjolnir Strength & Conditioning
coach-avatar Jordan Jacobs

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6 Weeks to a Better Snatch

This program addresses all the aspects of the Snatch in order to help you succeed!

Get Snatch Specialization Add-On
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FAQs
Can I run this program alongside my normal training?
YES! This program is designed to be run alongside your normal training. The volume has been kept relatively low so that you're not forced to stop all other training. Of course, athletes will need to make sure they are resting and sufficiently recovering in order to make progress!
Will this program teach me how to Snatch?
While this program has been designed to correct many common errors in the Snatch, athletes will need to already have a working knowledge of the movement.

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Snatch Specialization Add-On
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