kettlebell-training

A + A snatch protocol

• train 2 - 4 times per week
• 10-20RM, sets of 5
• goal: 20x5 in 30’ / 20x5 in 40’ if half snatch

• progress: wait 5 sessions at 20x5 before moving up a bracket “bracket”: swap sets 4-8, 9-12, 13-16, 17-20 with a heavier bell “new cycle”: use heavier bell for sets 1-20

• DIE ROLL:
  • 1: 8 x 5 (NL 40)
  • 2/3: 12 x 5 (NL 60)
  • 4/5: 16 x 5 (NL 90)
  • 6: 20 x 5 (NL 100)
• DIE ROLL:
  • odd: full snatch
  • even: half-snatch (slow descent)