With the TSC always looming, I wanted to share a plan my students and I have been using for smashing our 5min snatch test. We have taken protocols from Strong Endurance (SE) and pieced them together in a progressive plan geared for all-terrain ultra-endurance athletes.
We started with the heaviest, most explosive protocols, then switched to longer duration protocols with slightly lighter weights. In all plans we stopped if we could not pass a talk test, built up too much lactic acid, or felt our power decrease.
We slowly increased the volume in a given training plan, then chose a different plan with a higher density, but started with a drastically decreased volume.
Begin with SE Plan 033 (the swing and pushup protocol from The Quick & the Dead
) for 4-6 weeks.
4-6 weeks of SE Plan 044C (the snatch protocol from The Quick & the Dead).
Switch to snatching a kettlebell 2 sizes lighter for 5 repetitions every 30 seconds, alternating hands every 5 reps (SE Plan 060).
Using the high, medium, and low volume variability within a week, slowly build up to 60min on the heavy day. As the sessions increase in duration, reduce their number to 1-2/week. This will also allow you to begin training other movements during the week. For my climbers, this meant starting a super slow protocol (SE template #18). For TSC competitors, this can mean adding a Plan Strong deadlift plan.
Once snatching 5 reps every 30sec for 60min feels comfortable, shorten each of your snatch days by 20min and begin snatching 5 reps every 20sec. Build up to comfortable 60min on the high volume day.
(In a later training cycle you might build up to snatching 5 reps every 15sec.)