Free Workout Plans Workout Plan for USSS!
Secret Service Snatch Test Prep Workout
The Secret Service Snatch Test. Brutally efficient at weeding out weakness. Once you master the Snatch Test, rest assured you are ready for battle. To conquer the test one needs disciplined practice without overtraining: a fine balance. The following workout plan is not only geared to get you into ridiculous condition but will help you fly through the snatch test with numbers well into the 200s.
The goal is to avoid excess wear and tear. Spend extra time warming up the shoulders, wrists, elbows and back. Do not go through a workout if you’re overly sore in a particular place especially joints.
In regards to hand care, DO NOT PUSH THROUGH BLISTERS. You will tear up your hands and that will be the end of your training. Make sure you cut off extremely jagged calluses. Lotion and a pumice stone work well and your hands will be silky soft. What more could you want?If you have any questions feel free to contact me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Follow the schedule exactly for 6 weeks.
- Monday: Session One
- Tuesday: Sprints
- Wednesday: Session Two
- Thursday: Jump Rope
- Friday: Session Three
- Saturday: Session One:
- Sunday: REST
Everyday spend 10-15 minutes on joint mobility and warming up. Give extra attention to the shoulders, wrists, elbows, and back.
Sprint Session-Done outdoors or on any piece of cardio equipment.
Set timer for 25 minutes
15 second sprint/rest as long as you need. Count how many sprints you completed during the 25 minutes.
Aim to add a sprint to EVERY workout
Set timer and jump for as long as you can. You will be jumping for 20 total minutes.
Wherever you leave off, take a 60 second break and repeat.
The goal is to jump for 20 total minutes. Boring but will only be done 1x week and will yield AMAZING results in your conditioning. Once 20 minutes is attained, speed up.
Session One:
Double Front Squat-5x10
Heavy Alternating Swings -5x15-20 L+R
(Rest 30 seconds between sets) (Time overall set. Aim to decrease time each workout)
Overhead Back Lunge (left arm up, right leg back)-4x10 each side
(Rest 45-60 seconds between sets) ((Time overall set. Aim to decrease time each workout)
Double Cleans-4x15
(Rest 45 seconds between sets)
Weighted Plank (backpack/weighted vest/plate)-4x60 sec (increase weight each workout even by only 1lb)
Hanging Ab Raises-4x20(Rest 30 seconds between sets)
Session Two:
Heavy One Arm Swing-15-20 L
Heavy One Arm Swing-15-20 R
(Rest 30 seconds. 10x total) (Once the higher numbers are hit, increase weight)
Handstand Hold-3x30-60 seconds (use wall or buddy for support)
(Rest 60 seconds between sets)
Pull up-50
(Rest as much as you need. Time this and record how long it takes. Decrease time each workout)
Decline Situp-4x25
(Rest 30 seconds between sets)
Hand walkout to pushup-2x90 seconds
(Rest 60 seconds)
Burpees-2:00 minutes
(Record number)
Double Presses-5x10 (Time overall set. Aim to decrease time each workout)
(Rest 60 seconds between sets)
Snatch (focus on form building rather than a workout)-5x10 per arm
(Rest 30-45 seconds between sets)
Chin up-3xMAX
Explosive Pushups-3xMAX
(Rest 60 seconds between sets)
Soaped up swings (soap up your hands or wear thin cotton gloves)
Set timer for 2.5 minutes. Repeat for 2-5 total sets