Varied Not Random – Snatch 1RM

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 individuals 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. Youll 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 its 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, youll need to be capable of completing the movement with proper form. You dont 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.