SAH Hypertrophy Snatch Workout - Strong As Hec

SAH Hypertrophy Snatch Workout

I'm excited to share today's snatch workout with you. This is the new program I'll be going into myself. I call it the SAH Hypertrophy (fancy name for muscle building) Plan. It's a "serial-circuit" protocol.


... you'll be performing two exercises (snatch and push-up) in a "circuit". 

Each exercise will be broken down into a "series".

What's a series?

A series is a group of sets paired together and a circuit is a group of exercises paired together, hence the name "serial-circuit".

Lets dive in...

Intermediate kettlebell'er:

Choose a bell you can snatch explosively 20-25 times each side. This will be roughly 30% of your bodyweight (round up or down).

But if you're a 

Beginner kettlebell'er:

Here's the bells size I recommend.

Gentlemen: 16-20kg
Ladies: 8-12kg

You'll also need a stop watch.

Here's how this is gonna go down...

I made an amendment since the beta test and publish of the *video above*.  We figured out how to trim the session down -- WITHOUT creating too much lactate but maintain the integrity of the plan intact.

Using your stop watch -- when the clock hits 0:00, snatch for 24 seconds (12 snatches) on your right.

Rest [actively] for the remainder of the minute plus 1 minute. 

When the clock hits 02:00 snatch for 24 seconds with your left. After the set, the clock will show, 02:24.

Rest for the remainder of the minute plus 1 minute. 

When the timer hits 04:00, finish the last set in the series: 24 seconds of snatching with your right. After the set, the timer will show 04:24.

Rest the remainder of the minute plus 1 minute.

This completes the snatch series.

At the 06:00 mark, start the push-ups series. Each set of push-ups will be 10 reps as explosive as possible (resting the remainder of the minute plus 1 minute).

You should complete your last set of push-ups by 10:10/15.

This completes one circuit. 

You will complete a total of 3 circuits for this snatch workout.

Start the second circuit with your left hand on the snatch.


I know more than 1 minute seems like a generous amount of time rest between sets but... 

... do not compress your rest periods, for any reason.

Just add more power (i.e., more effort) to your snatches and push-ups.

The goal is to be as explosive as possible while staying as fresh as possible.

Let me know how it goes.


P.S.  If you liked this post and want the full version of this plan and the other 60+ weeks of snatch plans to get you better conditioned for everyday life and Jiu-Jitsu

... I recommend picking up a copy of my e-course Snatch Blueprint.

Snatch Blueprint

Inside I show you how to build the endurance of a race horse in less than 2 hours a week so you can perform more drills and rounds of Jiu-Jitsu, re-claim your power & masculinity back as a man, husband, and father.

  • Dustin says:

    Just so I have this right. This workout last 90 min?

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