IMPROVE YOUR SNATCH IN JUST 30 MINS A DAY,
3 DAYS A WEEK
Do you struggle perfecting proper snatch technique?
30 minutes, 3 days a week, for 6 weeks is all it will take for you to improve your snatch. If you've been struggling to hit all the right positions for the snatch, struggle with the timing, or are looking to clean up your technique, this progression program is for you.
IMPROVE YOUR SNATCH
WITH TRAIN YOUR WEAKNESS
This Train Your Weakness FOCUSED programming will have you doing a technically correct snatch in just 6 weeks
SAMPLE OF PROGRAMMING
WEEK 1/SESSION 1
Day 1 is going to start with a test. We want you to have something to compare to after having completed all six weeks. After warming up, we’ll have you test a heavy snatch for the day. This does not need to be a personal record attempt, just build up to a single heavy rep so we have something to compare. BE SURE TO FILM THIS.
For our first day in this series, we’ll be putting a focus on creating overhead stability using the snatch grip push press. Remember that we want to envision the direction the bar is moving which is to the ceiling as well as having a strong press UP, not back.
In the second part of the session, we want to transition this overhead stability into the overhead squat. Our focus will still be on the barbell and pressing it UP, but as we press up we will allow our lower body to descend and accept the LOW position of the overhead squat.
Test (10 minutes):
Build to a 1RM or heavy single for the day of a squat snatch
*Film this effort so we have something to compare to at the end of our 6 weeks.
Warm-up (4 min):
Foam roll lats, 2 minutes per side
Control 1 (10 min):
5 sets of 5 reps, Behind the neck snatch grip push press
Rest 60 seconds between sets
Start with the empty barbell and build up to a final heavy set of 5
Control 2 (10 min):
5 sets of 5 reps for quality, 3 Position overhead squat with the empty barbell
Rest 30-60 seconds between sets
Specific (6 min):
5 sets of 3 reps, Barbell Power snatch from the hip
Rest 60-90 seconds between sets
*Start with the empty barbell and build to a moderate-heavy set (75-85% of your best snatch)
MEET YOUR COACHES
Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012. He went on to qualify and compete at regionals 5 more times before retiring from competitive fitness. With over a decade of competing in CrossFit®, Jeremy brings a unique skill set to coaching functional fitness.
FREQUENTLY ASKED QUESTIONS
What equipment is needed for the Snatch Program?
Great question! You'll need: lacrosse ball, peanut ball, foam roller, barbell, weight plates, and a rig.
Don't have all this equipment? We have recommended equipment that you can buy online inside the program.
Is this a full body training program?
No. Train Your Weakness is designed to focus on developing and improving one movement at a time.
Is this a one-time payment? How long do I have access for?
Yes - you pay $21 for each program. This is a one time payment and you will have access to the program for life!
What if this programming isn't for me - can I get a refund?
Yes - we have a 30 day money back guarantee. Email us at [email protected] and we will take care of you.
When should I be doing Train Your Weakness programming?
We recommend completing the TYW session immediately before or immediately after your normal 1 hour general training session. Working on your weakness while you are the freshest will allow you to put the most possible energy into the area you want to see the best results in. Doing TYW programming after a normal training session might also work best with your unique schedule, and you will definitely still see positive results.
When should my rest days from Train Your Weakness programming be?
We recommend at least 1 full days rest between each session.
What are the "Coach's Notes"?
Coach's Notes will help you understand WHY you're doing each movement in the program. It will also help you with movement cues and proper form. Knowledge is power.
Can I do multiple TYW programs at once?
It’s not advisable that you do multiple programs that focus on the same muscle groups (example: HSPU & RMU - too much strain on shoulders!)
You can do multiple programs at once, as long as they don’t have the same muscle group focus.
We are excited you want to smash your weaknesses, but we also don’t want you getting hurt.
How much should I rest between TYW programs?
Give your body a week of rest before jumping into another TYW program that focuses on the same muscle groups!
I'm a Premium member with The Professor Project - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide us with the email address associated with your Premium account in this email.
I'm a first responder/military - do I get a discount?
Yes! Email us at [email protected] to get your coupon code. Please provide ID.
I need to get in touch - how can I contact you?
Email us at [email protected]
IMPROVE YOUR SNATCH
WITH TRAIN YOUR WEAKNESS
TRAIN YOUR WEAKNESS: IMPROVE YOUR SNATCH
INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee. If you're unhappy with the programming, simply email us, and we'll gladly refund you.