Beginner Snatch

Dare to Dream Athletics LLC

Olympic Lifting
Coach
Rylee Kara

Building off of how Coach Rylee Kara progresses teaching the Snatch 1-on-1 in person, this program provides 4 weeks of Snatch specific workouts geared to improve your Snatch technique!

Included are activations to potentiate your body for success before your workout, Snatch specific movements that progressively get more advanced each week to ensure success is seen, as well as strength and accessory movements that aid in doing the same!

$39
Get Beginner Snatch
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Learn it Correctly the First Time!
Learning the Snatch is very difficult, and anyone who claims it to be easy is outright a liar. Using her experiences of learning the Snatch incorrectly as a young lifter, as well as how her college coaches helped improve her technique from the ground up, Coach Rylee Kara directly contributes these lessons into this Beginner Snatch Program so you can learn how to Snatch the correct way right away!
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Instruction Straight from USAW Level 1
Every set, rep, exercise, and order of exercises are taken into great detail in this program as each references professional coaching modules from USAW's Level 1 coaching course. With very valuable instruction from USAW legend, Coach Anna Martin, Coach Rylee Kara takes these things to heart in her Beginner Snatch program as she understands how important it is to pass down teaching from the best.
Features
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Programming 3 days per week
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Bands // Mini-Bands
Recommended
Bumper Plates
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Sample Week
Week 1 of 4-week program
Sunday
Beginner Snatch Day 1

A1

Glute Bridge Heel Walkouts

1 x 10

A2

Mini Band Glute Extension Backwards

1 x 10

A3

Mini Band Knee March

1 x 10

B1

Wrist Floor Stretches

1 x 5

B2

Banded Lat Pulldown

1 x 15

C

Snatch Barbell Warmup

D

Hip Muscle Snatch

3 x 3

E

Hip Power Snatch

3 x 3

F

Back Squat

5 x 8 @ 65 %

G1

Behind the Neck Standing Sots Press

5 x 8

G2

Plate Deadbugs

5 x 5

H1

Goblet Squat

5 x 10

H2

Lateral KB Banded Bear Crawl

5 x 20

Monday
Beginner Snatch Day 2

A1

Glute Bridge Heel Walkouts

1 x 10

A2

Mini Band Glute Extension Backwards

1 x 10

A3

Mini Band Knee March

1 x 10

B1

Wrist Floor Stretches

1 x 5

B2

Banded Shoulder External Rotation

1 x 15

C

Snatch Barbell Warmup

D

Above Knee Hang Muscle Snatch

3 x 3

E

Above Knee Hang Power Snatch

3 x 3

F

Barbell Strict Press

5 x 8 @ 65 %

G1

DB Bench Press

5 x 8

G2

Copenhagen Planks

5 x 15

H1

Decel Stepdown

5 x 8

H2

Deep Squat Pallof Press

5 x 10

Tuesday
Beginner Snatch Day 3

A1

Glute Bridge Heel Walkouts

1 x 10

A2

Mini Band Knee March

1 x 10

A3

Mini Band Glute Extension Backwards

1 x 10

B1

Wrist Floor Stretches

1 x 5

B2

Banded Lat Pulldowns

1 x 15

C

Snatch Barbell Warmup

D

Hip Muscle Snatch + Above Knee Hang Muscle Snatch

3 x 1

E

Hip Power Snatch + Above Knee Hang Power Snatch + Snatch Balance

3 x 1

F

Overhead Squat

5 x 3 @ 65 %

G1

Snatch Grip Straight Arm Row

5 x 10

G2

Straight Arm Weighted Sit Ups

5 x 10

H1

Curtsey Goblet Step Ups

5 x 8

H2

Banded KB Overhead Carry

5 x 20

Coach
More from Dare to Dream Athletics LLC
coach-avatar Rylee Kara

Founder and Owner of Dare to Dream Athletics LLC. Coach Kara's dream is to share her legacy from competing at a high level and coaching in both the sports of Men's Baseball and Olympic Weightlifting with all that have a passion in bettering their health, fitness, and athletic performance just as she strives to do for herself!

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