A snatch session for when nothing is out of line
Nothing is obviously out of line. Keep doing the lift, heavier.
Nothing is broken. Work up until it gets honest, then stop — this is a session for adding kilos, not for finding out.
The session, in percent of your snatch
| Block | Drill | Reps | % of snatch | Why it is there |
|---|---|---|---|---|
| Warm-up | Warm-up to squat snatch | a ladder | up to 88% | Empty bar upwards. Not optional, and not the place to save four minutes. The empty bar first, then the rungs coaches commonly call out, stopping below the main lift's working percentage. |
| Primer | Hang snatch, above the knee | sets of 3 | 53.1% | Lower to the top of the knee and go from there. No floor to build speed with, so the hips have to actually do something. |
| Main lift | Squat snatch | singles | 88% | The whole lift, floor to overhead, caught in the bottom. Everything else on this list exists to make this one heavier. |
| Accessory | Snatch pull | sets of 3 | 84% | The pull without the catch, so you can load it past what you can currently get under. |
The percentage is of your squat snatch, not of the drill: each drill's working weight is a share of its own usual band against your snatch. These intensities are conventional coaching margins, reasoned from practice and not fitted to anybody's data — a starting point, and the bar in front of you is the authority. How many sets each block gets depends on the minutes you have, which is what the calculator below is for.
Load it for your max and your minutes
Type your snatch and the session is loaded in plates. It runs in this tab — nothing is sent anywhere.
When you are short on time
The session is cut to the minutes you have, never stretched past them. When it does not fit, the accessory (Snatch pull) goes first, then the primer (Hang snatch, above the knee). A block that cannot get two working sets is dropped rather than done once, because one set of anything is a gesture. The warm-up and the main lift, Squat snatch, are never dropped: a session with no warm-up is how people get hurt, and a session with no heavy lift is not why anybody came. Whatever is cut, the session says so.
Is this yours?
This is the session the planner writes when nothing is out of line — every ratio it can check is in its band, or outside it on the side that points at nothing to fix — and when it only has your snatch to go on. Each ratio has a calculator of its own:
- Overhead squat to snatch ratio · 1.05–1.35
- Power snatch to snatch ratio · 0.78–0.88
- Snatch to back squat ratio · 0.58–0.68
- Snatch to clean and jerk ratio · 0.76–0.84
Or tell the planner your snatch and the lifts you already know, and it names the one actually capping your squat snatch and writes its session. A lift you have not tested is left out rather than guessed. There is nothing to sign into.
Read all my numbers in the planner →
Film the main lift
Film one squat snatch and the camera reads it for the faults on this page, in this browser tab — the video never leaves your device. Anything it says about the bar is the path of your wrists: the detector sees hands, not a barbell.
Film the main lift and the camera reads it →