High-Frequency Snatch (5×/week)

Six-week advanced program where the snatch (or one of its variants) hits the bar every single training day. The principle is borrowed from Bulgarian and Chinese systems: skill is acquired through frequent practice, not occasional grinding. By doing some form of snatch 5 days per week, technical leaks rapidly surface and self-correct under repetition.

Five training days per week (Mon/Tue/Wed/Thu/Fri). Each day features a different snatch variant: Mon — full snatch heavy. Tue — power snatch (speed). Wed — hang snatch (technique). Thu — full snatch from blocks or pause. Fri — snatch balance + light full snatch. The clean & jerk drops to 2 sessions per week (Mon and Thu) at moderate intensity to maintain feel.

Weeks 1-2 establish frequency at moderate intensity (75-82%). Weeks 3-4 push intensity to 85%. Weeks 5-6 climb to 88-92% on the heaviest sessions, with a snatch test in week 6. Best for advanced lifters with technique stagnation, those returning from a meet wanting to dial in the snatch, or anyone who genuinely loves snatching. Sat-Sun must be true rest days — recovery is the limiting factor.