In January of 2015, I was struggling to complete my snatch test requirement to formalize my SFGII certification.
I tried various approaches but always seemed to run out of steam and time towards the end. Frustrated and feeling hopeless, my friend and teacher, Piers Kwan saw my post on facebook and sent me a message that he may have something that just might work for me.
With roughly 9 days to go before my deadline, I took the leap of faith, followed his program and got to work.
Withour further adieu, I will show you what my template looked like
*note that as a bare minimum, you need to be able to snatch your test sized bell for 10/10 on the minute for 3 minutes or at least get to 80+ in 5 minutes before beginning this protocol
Day 1 and 2
44 snatches unbroken if possible (11/11×2) total 3 sets so you’ll total 132 snatches. Get ample rest between sets so you don’t build up too much fatigue
Perform a lot of gentle Original Strength resets (breathing, rocking and rolling variatons are awesome too
More gentle OS, lots of rocking and slow baby crawls, visualize your snatch test roughly three times
Day 4 do 66 snatches (11/11×3 ideally) per interval do two intervals total.. Get enough rest between intervals
Day 5 More gentle OS, take a light walk or swim, more visualizations
Day 6 Test
This approach literally got me the pass at the buzzer, which was all I needed.
A few months later, another SFG candidate needed help and Piers used a similar approach but used a more step cycle approach which kinda looked like this:
Week: 1 11/11 on the minutex2
Week 2 11/11/on the minutex2
Week 3 11/11 on the minutex3
Week 4 11/11 on the minutex3
Week 5 11/11 on the minutex4
Week 6 11/11 on the minutex4
Week 7 deload to 11/11 on the minutex3
Week 8 test
There are many more combinations to this approach but the main concept is by doing 22 snatches (11/11) you expand the comfort zone and the typical (10/10) rep scheme used becomes less demanding
Feel free to give this a try, I would love to hear your feedback