Girevoy Sport 4-Week Program: Week Three

Week 3: Snatch

Monday

Set 1 

• Men 16kg 4 min (2 min each arm) 15 rpm
• Women 12kg 4 min (2 min each arm) 14-15 rpm

Set 2 

Low Single arm Swings for reps

Wednesday

Set 1 

• Men 14kg 6 min 15 rpm
• Women 10kg 6 min (3 min each arm) 15 rpm

Set 2 

High Single arm Swings for reps

Friday

Set 1 

• Men 14kg with Extra Swing 10 min 11 rpm
• Women 10kg with Extra Swing 10 min (5 min each arm) 10-11 rpm

Saturday

Accessory Drills

• Single Arm Overhead walks 45 to 90 sec depending on weight
• Low Single Arm Swings 20-30 each arm depending on weight, 4-5 rounds

Click on the number below that corresponds to the week of training you're in.