Varied Not Random - Snatch 1RM
Varied Not Random - Snatch 1RM
Product Description
The “Varied Not Random” Snatch 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes increase their current one rep max. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Clean 1RM and Jerk 1RM programs to round out your Olympic lifting repertoire.
The Snatch 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of snatch variations, barbell complexes, overhead presses, deadlifts, and overhead squats. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Snatch 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
AM I READY?
Before starting this program, you’ll need to be capable of completing the movement with proper form. You don’t need to be an expert, but you should have some experience with the Snatch to ensure your safety, as well as sufficient hip and shoulder mobility in order to perform a proper overhead squat. These prerequisites are critical to your safety and success in the program.
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BTWB Snatch 1RM Program - Varied Not Random Programs
The “Varied Not Random” Snatch 1RM program from BTWB delivers 18 expertly-crafted training sessions to help athletes increase their current one rep max. Curated by the VNR coaching team of Pat Sherwood and Adrian Bozman, this program can be combined with the Clean 1RM and Jerk 1RM programs to round out your Olympic lifting repertoire.
The Snatch 1RM program is catered to each individual athlete, beginning with a test of the individual’s starting ability so as to gauge their progress over the ensuing weeks. Each session includes a warm-up and 3 pieces consisting of snatch variations, barbell complexes, overhead presses, deadlifts, and overhead squats. You’ll use percentages of your starting 1 Rep Max each training session, and those percentages will increase as you get closer to the end. Tutorials from Pat and Boz will help you to maintain proper technique and form along the way.
Because it’s self-paced, athletes can use the Snatch 1RM program as a central focus or to supplement their current fitness routine. BTWB recommends completing at least 3 sessions per week to complete the program within 6 weeks.
Am I Ready?
Before starting this program, you’ll need to be capable of completing the movement with proper form. You don’t need to be an expert, but you should have some experience with the Snatch to ensure your safety, as well as sufficient hip and shoulder mobility in order to perform a proper overhead squat. These prerequisites are critical to your safety and success in the program.
FAQ
Sample Session
Warm-up
2 rounds of:
Bike, 2 mins
100 Jump Ropes
20 Handstand Shoulder Taps
10 PVC Pass Throughs
20 PVC Overhead Squats
Workout
Part 1:
Muscle Snatch 4-4-4-4-4
Extra Instructions
50-60% 1RM Snatch
Muscle snatches are going to engrain an aggressive and full extension of the hips directly followed by a fast turnover of the barbell into the lockout position. Maintain speed through the turnover, don't grind out any reps here. Let the speed dictate the load. Reset at the floor between reps and stay within the assigned percentage range.
Part 2:
Power Snatch 2-2-2-2-2-2
Extra Instructions
Use 60% 1RM Snatch (or more)
Reset at the floor between reps and rest minimally between. Power snatches are great opportunities to work on improving your explosiveness, timing and turnover speed. Think about locking out the barbell the moment you are underneath it- no pressing out from a soft receiving position. You can build up to some heavier loads here but make sure you are still receiving the bar in a power position and movement quality is high.
Part 3:
Behind-the-Neck Snatch Grip Push Press : 5 Rep Max
Extra Instructions
This movement will strengthen your lockout position when receiving the bar overhead. Start with your elbows directly beneath the barbell, keep a vertical torso position throughout your dip and feel your legs drive up through the barbell as you extend. Be cautious lowering the barbell back down before resetting for the next rep, do this with control.
Gear Specs
Specifications:
- VNR Digital eBook / Program exclusively for BTWB App
- From Pat Sherwood and Adrian Bozman
- Program Length: 18 sessions / 6-9 weeks
- Weekly Theme Videos + Demonstration Videos for all Movements
HOW IT WORKS:
What will I get?
After purchasing the Snatch 1RM Program program from Rogue, customers will be able to schedule the program into their calendar on the BTWB App. If you don’t already have the app, purchasing this program will give you 10 weeks of full access. BTWB will also provide a downloadable eBook version of the program, via e-mail, which is the customer’s to keep and revisit for all time.
BTWB Access
From the BTWB App, users can customize many aspects of the program, including the number of sessions they want to complete each week, as well as which days those sessions land on. If the entire program isn’t completed the first time through, users can jump back in at any time where they left off.
More on Beyond the Whiteboard and Varied Not Random
Fitness is a journey. With btwb, you can plan, log, and analyze your results all in one place. Keep track of PRs, workout history, find a program, track your macros, earn badges and more! The BTWB App is also the official training app of the Rogue Invitational and of 2x “Fittest Man on Earth” Justin Medeiros.
BTWB’s Varied Not Random (VNR) series provides a wide variety of programs designed to help all athletes of all levels, from beginner to advanced, work on and improve specific areas of their fitness. Each program is meticulously designed by an expert in their field, and can be customized and scheduled seamlessly into the BTWB App.
PLEASE NOTE: The programming will be accessible after purchase. An e-mail confirmation will also be sent (be sure to check Spam folder if it does not appear). This is a digital cycle and NOT a physical book.
