The Programme

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.”  Mark Twain

Day 1

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatches, Version 1.
1.2 15 Overhead Squats, Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=8s9pPJLqkgg
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Strength. Back Squat.
2.1 Find your 5RM.
2.2 Do three additional sets of three reps at your 5RM.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3.1 9 Snatch Pulls.
3.2 9 Muscle Snatches.
3.3 9 Power Snatches
3.4 9 Deep Power Snatches.
3.5 9 Snatches.

The weight for this warm-up should be 30-35% of your 1RM snatch. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle snatches, which should be smooth and technical and absolutely not a grind.

Complete all reps of one exercise before moving on to the next and divide the nine reps into sets of triples. Use a running clock and do one set every minute. In 3.3, 3.4 and 3.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
3.1 https://www.youtube.com/watch?v=b4rJgNmlEvc&index=20&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.2 https://www.youtube.com/watch?v=q-h_JknsasM&index=21&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.3 https://www.youtube.com/watch?v=oogzsAIM1eA&index=22&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.4 https://www.youtube.com/watch?v=US1l3spBWSk&index=23&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.5 https://www.youtube.com/watch?v=uZypCbKQTts&index=24&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo

Part 4 – Lift. Snatch.
4.1 Find your 2RM. Drop the bar to the floor between reps instead of doing touch & go.
4.2 Drop down to 80% and find your 1RM.

Use a running clock and do sets of doubles every other minute and the sets of singles every ninety seconds.

4.3 Drop down to 70% of your 1RM and do a 10 minute AMRAP of sets of one power snatch with a three second pause in the catch + one touch & go snatch with a three seconds pause in the bottom positon.

Part 5 – Strength. Snatch Pulls.
5.1 Do five sets of five touch & go reps at 80% of your 1RM. Reset in the hips every time and lower the bar slowly to the floor for maximal technical precision and for building strength. It’s strongly recommended that you use straps to protect your hands. The snatch pulls don’t have to be super heavy or explosive. It’s more important that you maintain good posture throughout the movement and practice good technique.

Day 2

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Full Grip Front Squats, Version 2.
1.3 15 Front Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson Curls which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2 https://www.youtube.com/watch?v=ktMluIGCh_g
1.3 https://www.youtube.com/watch?v=UE9wGHgLp9c

Part 2 – Strength. Front Squat.
2.1 Find your 3RM.
2.2 Drop down to 90% and do three additional sets of three reps. Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:
3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 9 Muscle Cleans + Split Jerk.
3.4 9 Paused Power Clean + Split Jerk.
3.5 9 Clean & Jerk.

Complete all nine reps of one exercise before moving on to the next. Divide the nine reps into three sets of three reps. In the instructional videos above you can see the technical execution of the lifts but in this warm-up you need to do a full lift (one muscle clean + one split jerk for example) and then reset from the floor again. You are not allowed to do all the muscle cleans first and then the split jerks.

Instructional videos:
3.3 https://www.youtube.com/watch?v=Q1ew4zcR25s
3.4 https://www.youtube.com/watch?v=j80mHgYsprQ
3.5 https://www.youtube.com/watch?v=vXLiRL-leRM

Part 4 – The Lift. Clean & Jerk.
4.1 Find your 1RM.
4.2 Drop down to 90% and do ten additional sets of the following complex: clean + front squat + split jerk.

Part 5 – Strict Press.
5.1 Find your 5RM.
5.2 Do five additional sets of three reps at your 5RM.

Use a running clock and do one set every third minute.

Day 3

Part 1 – Warm-Up #1.
1.1 20 Jefferson Curls
1.2 20 Alternating Single Leg Good Mornings
1.3 20 Side Bends.

Complete all reps of one exercise unbroken before moving on to the next but be sure to take a minute break between.

This warm-up has to be done with an empty bar – 20kg barbell for males and 15kg barbell for females.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2
1.3 https://www.youtube.com/watch?v=1Psi8LInzDg

Part 2 – Strength. Deadlifts.
2.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.

In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 3 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.
Part 4 – Workout. 20-1 in Sumo Deadlift High Pulls + Front Squats + Push-Presses.

RX weight for males is 60kg and for females it’s 45kg. Timecap: 45 minutes.

20 Sumo Deadlift High Pulls
19 Front Squats
18 Push-Presses
17 Sumo Deadlift High Pulls
16 Front Squats
15 Push-Presses
14 Sumo Deadlift High Pulls
13 Front Squats
12 Push-Presses
11 Sumo Deadlift High Pulls
10 Front Squats
9 Push-Presses
8 Sumo Deadlift High Pulls
7 Front Squats
6 Push-Presses
5 Sumo Deadlift High Pulls
4 Front Squats
3 Push-Presses
2 Sumo Deadlift High Pulls
1 Front Squat

Day 4

Part 1 – Warm-Up #1.
1.1 30 Rotator Twists.
1.2 30 Overhead Shrugs.
1.3 15 Strict Muscle Snatch, Version 3.

Complete all reps of one exercise before moving on to the next. Divide 1.1 and 1.2 into sets of ten and 1.3 into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=2E-YTRlMNL4
1.2 https://www.youtube.com/watch?v=7MTPQAmNW1E
1.3 https://www.youtube.com/watch?v=oIq4rEsG5GE

Part 2 – Strength. Back Rack Push Jerk + Overhead Squat.
2.1 Find your 1RM.
2.2 Drop down to 70% and do five sets of five reps. There is a twist here. You need to do the power jerk, the overhead squat and then take the bar down to complete one rep – and you need five in each set. The same session was programmed in the last block and the goal today is to do  more weight than last time if possible even if your 1RM is the same or even lower.

Instructional videos:
2.1 https://www.youtube.com/watch?v=kWUCRADKrWs
2.2 https://www.youtube.com/watch?v=DpUELLKY8_Y

Part 3 – Barbell Cycling.
10 rounds of 10+10 at 40/25kg of:

3.1 Power Snatch
3.2 Hang Snatch

You can break up the sets as you like but keep in mind that it is often the lower back being the limiting factor so be careful about making the sets too big.

Instructional videos:
3.1 https://www.youtube.com/watch?v=nCaid5qEIcI
3.2 https://www.youtube.com/watch?v=30J3lK6NUJI

Day 5

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatch, Version 2.
1.2 15 Overhead Squats Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=PbFaSo0R-VE
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Strength. Back Squat.
2.1 Find your 3RM.
2.2 Do ten reps at your 3RM for time using as many sets as needed.

Use a running clock and do one set every third minute when building to your 3RM.

Part 3 – Warm-Up #2. 
3.1 9 Hang Snatch Pulls.
3.2 9 Hang Muscle Snatches.
3.3 9 Hang Power Snatches
3.4 9 Hang Deep Power Snatches.
3.5 9 Hang Snatches.

Use an empty bar for the warm-up – 20kg for males and 15kg bar for females. Complete all reps of one exercise before moving on to the next and divide the nine reps into sets of triples. Use a running clock and do one set every minute. In 3.3, 3.4 and 3.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
3.1 https://www.youtube.com/watch?v=UZqAjLFheFY&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=4
3.2 https://www.youtube.com/watch?v=YBE2kv6qqf8&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=5
3.3 https://www.youtube.com/watch?v=7RA5ilTy-28&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=6
3.4 https://www.youtube.com/watch?v=wTuHAJlebA0&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=7
3.5 https://www.youtube.com/watch?v=mxS88oEHtbw&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=8

Part 4 – The Lift. Hang Snatch.
4.1 Find your 1RM.
4.2 Drop down to 85-90% and do one snatch pull + one hang snatch + one below the knee snatch every other minute for five rounds.

You are allowed to use straps throughout the session. In 4.2 you are not allowed to drop the bar between the reps.

Part 5 – Strength. Snatch Pulls.
5.1 Do five sets of three touch & go reps at 90% of your 1RM snatch from Day 1. Reset in the hips every time and lower the bar slowly to the floor for maximal technical precision and for building strength. It’s strongly recommended that you use straps to protect your hands. The snatch pulls don’t have to be super heavy or explosive. It’s more important that you maintain good posture throughout the movement and practice good technique.

Day 6

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Full Grip Front Squats, Version 3.
1.3 15 Narrow Grip Overhead Squats, Version 1.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson Curls which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=1Psi8LInzDg
1.2 https://www.youtube.com/watch?v=d3g6ey23vxs
1.3 https://www.youtube.com/watch?v=i0ACDaoWh6w

Part 2 – Strength. Front Squat.
2.1 Find your 2RM.
2.2 Drop down to 90% and do five additional sets of doubles.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:
3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 9 Muscle Cleans + Split Jerk.
3.4 9 Paused Power Clean + Split Jerk.
3.5 9 Clean & Jerk.

Complete all nine reps of one exercise before moving on to the next. Divide the nine reps into three sets of three reps. In the instructional videos above you can see the technical execution of the lifts but in this warm-up you need to do a full lift (one muscle clean + one split jerk for example) and then reset from the floor again. You are not allowed to do all the muscle cleans first and then the split jerks.

Instructional videos:
3.3 https://www.youtube.com/watch?v=Q1ew4zcR25s
3.4 https://www.youtube.com/watch?v=j80mHgYsprQ
3.5 https://www.youtube.com/watch?v=vXLiRL-leRM

Part 4 – The Lift. Clean & Jerk.
4.1 Find your 1+2RM.
4.2 Drop down to 80% and find your 1RM.

Part 5 – Strict Press.
5.1 Find your 4RM.
5.2 Do five additional sets of doubles at your 4RM.

Use a running clock and do one set every third minute.

Day 7

Part 1 – Warm-Up #1.
Spend ten consecutive minutes warming up with an empty bar – 20kg for males and 15kg for females. Imagination is the limit but you really want to look for positions where you feel sore and stiff and then mobilise them.

Part 2 – Workout.
10-1 in Touch & Go Snatch Pulls + Touch & Go Power Snatches + Overhead Squats.

The workout has to be done at 60% of your highest 1RM snatch from this block and every round of each exercise has to be done unbroken.

Use the following warm-up:

2.1 One round of three touch & go snatch pulls + three touch and go power snatches + three overhead squats at 30% of your 1RM.
2.2 One round of two touch & go snatch pulls + two touch and go power snatches + two overhead squats at 40% of your 1RM.
2.3 One round of two touch & go snatch pulls + two touch and go power snatches + two overhead squats at 50% of your 1RM.

Part 3 – Strength. Deadlifts.
3.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.

In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 4 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

Day 8

Part 1 – Warm-Up #1.
Complete all ten reps of one exercise unbroken but take a short break between exercises.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Part 2. Strength. Back Rack Split Jerk + Paused Overhead Squat + Overhead Squat.
2.1 Find your 1+1+1RM. Do a back rack split jerk to get the weight overhead, pause for three solid seconds in the bottom position of the first overhead squat but skip the pause on the last one.

Part 3. Clusters + Overhead Lunges Ladder
Start at 40/25kg and complete one round of 5 clusters and 10 Alternating Overhead Lunges 10  every fifth minute and then add 5kg. Continue until you can’t complete a round within the time-cap. In the lunges on step counts as one rep. In the beginning you need to do the first four clusters unbroken as touch & go, take a break and then use the last cluster to get the bar overhead and continue with the overhead lunges from there. If you prefer a wider grip in the lunges than you are using in the clusters try to do the cluster with that grip. If the difference is too big for that to work you need to do a cluster, back rack the bar, change the grip, jerk it overhead and continue with the lunges, which you should try to do unbroken. When it begins to get difficult to do the first four clusters as touch & go you can switch to singles. The reason for mixing it up like this is simply that I want you to practice both techiques.

Day 9

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatches, Version 1.
1.2 15 Overhead Squats Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=8s9pPJLqkgg
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Warm-Up #2. 
2.1 9 Touch & Go Snatch Pulls.
2.2 9 Touch & Go Muscle Snatches.
2.3 9 Touch & Go Power Snatches
2.4 9 Touch & Go Deep Power Snatches.
2.5 9 Touch & Go Snatches.

The weight for this warm-up should be 30-35% of your 1RM snatch. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle snatches, which should be smooth and technical and absolutely not a grind.

Complete all reps of one exercise before moving on to the next and divide the nine reps into sets of triples. Use a running clock and do one set every minute. In 3.3, 3.4 and 3.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
2.1 https://www.youtube.com/watch?v=SZYkNUFm0V0&index=4&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
2.2 https://www.youtube.com/watch?v=R0ahk-XSsUM&index=5&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
2.3 https://www.youtube.com/watch?v=RRw6Fx9OV94&index=6&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
2.4 https://www.youtube.com/watch?v=XYdfpZFafSY&index=7&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
2.5 https://www.youtube.com/watch?v=kMGaTDzdBbc&index=8&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw

Part 3 – The Lift. Touch & Go Snatch.
3.1 Find your 2RM.
3.2 Do five additional sets of one snatch pull + one touch & go snatch at your 2RM. Do one set every other minute.

If you fail a lift you have to do ten burpees before you can continue lifting. If you take a step forward or a step back as you stand up from the bottom position the lift is a no-rep and does not count.

Part 4 – Strength. Back Squat.
4.1 Find your 1RM. Use a running clock and do one set every third minute.
4.2 Start the back squat cycle.

We are going to start a high-rep squat cycle similar to the one used for deadlifts.

In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 60% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second and final stage of the cycle. You then restart it with twenty reps the following week but 5% heavier than in the previous cycle and with the goal of improving your 20 and 10RM.

Day 10

Part 1 – Warm-Up #1.
1.1 15 Jefferson Helicopters.
1.2 15 Full Grip Front Squats, Version 2.
1.3 15 Narrow Grip Overhead Squats, version 2.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson helicopters, which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=qWvsWy4tcrE
1.2 https://www.youtube.com/watch?v=ktMluIGCh_g
1.3 https://www.youtube.com/watch?v=kJa_nPMbNE0

Part 2 – Strength. Paused Front Squat.
2.1 Find your 1RM. Squat down slowly, pause for five solid seconds in the bottom position without moving at all and then stand up as fast as you can.
2.2 Do five additional front squat singles without the pause in the bottom.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2.
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:
3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 Power Clean + Hang Clean + Split Jerk. Do a full complex at 30% of your 1RM Clean & Jerk every minute for three rounds.

Part 4 – The Lift. Power Clean + Hang Clean + Split Jerk
4.1 Find your 1+1+1RM. You are not allowed to drop the bar between reps.
4.2 Drop down to 80% and find your 1RM in (squat) clean & jerk.
4.3 Drop down to 80% of the heaviest weight you managed in the complex and do five sets of doubles of either power clean or hang clean. Chose the one that you think is the weakest of the two lifts.

Part 5 – Strict Press.
5.1 Find your 3RM.
5.2 Do 20 reps at your 3RM for time using as many sets as needed.

Day 11

Part 1 – Warm-Up #1.
1.1 20 Jefferson Curls.
1.2 20 Front Rack Opener, Version 1.
1.3 20 Front Rack Opener, Version 3.

Complete all reps of one exercise unbroken before moving on to the next exercise but be sure to take a minutes break between.

This warm-up has to be done with an empty bar – 20kg for males and for females.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2 https://www.youtube.com/watch?v=gX4CNAbd0Ro
1.3 https://www.youtube.com/watch?v=1Mv7KXFz4f4

Part 2 – Strength. Deadlifts.
2.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.

In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 3 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

Part 4 – Workout. Push-Press into Push Jerk into Split Jerk Chipper

Male weights: Female weights:
50 x 10 reps 35 x 10 reps
60 x 10 reps 40 x 10 reps
70 x 10 reps 45 x 10 reps
80 x 10 reps 50 x 10 reps
90 x 10 reps 55 x 10 reps
100 x 10 reps 60 x 10 reps
110 x 10 reps 65 x 10 reps
120 x 10 reps 70 x 10 reps
130 x 10 reps 75 x 10 reps
140 x 10 reps 80 x 10 reps

Start the chipper by doing push-presses and continue to the heaviest possible weight before switching to push jerks. Continue with push jerks to the heaviest possible weight and then switch to split jerks. You can continue for a longer time with the push presses or push jerks by making the rest periods longer but you should try to do at least two reps every minute. There is no time-cap. Continue until completion or to failure. If you fail a lift three times you have to switch to either push jerk or split jerk. If you have already done that and failed three times in a row you have to stop the workout.

Day 12

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Overhead Squats, Version 2.
1.3 15 Back Rack Split Jerk + Overhead Squat.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five. This warm-up has to be done with an empty bar – 20kg for males and 15kg for females.

In 1.3 you need to do a split jerk + an overhead squat and then take the bar down for it to count as one rep. Do all the overhead squats with a three second pause in the bottom position.

1.1 https://www.youtube.com/watch?v=1Psi8LInzDg
1.2 https://www.youtube.com/watch?v=IWlBMmulOok
1.3 https://www.youtube.com/watch?v=UFtHfHtwFwE

Part 2. Strength. Back Rack Split Jerk + Overhead Squats.
2.1 Find your 1RM.

Part 3. 10-2 in Hang Power Cleans + Thrusters
Use 75% of the heaviest complex you managed on Day 10. In the first round you have to do ten hang power cleans and then ten thrusters. In the second round it’s 8-8, 6-6, etc. You can break up the sets as you like. Start every set of thrusters with a cluster from the floor unless you are going directly from a hang power clean into the thruster, which is also a possibility.