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

After more than a year of free programming of the same format – four weekly sessions to be repeated once – it’s time for a change. The program will remain free but from now on I will be posting a “blok” of training every third week consisting of ten weightlifting sessions. In the end of the program I have outlined the strength to do on a weekly basis. You can do it as separate sessions or add it to the weightlifting sessions. You’ll have to decide how to structure the training to get all the work done but as always I recommend a structure that allow you to be reasonably fresh for every session.

If you are already following one or more of my strength cycles and are having good success with it feel free to continue.

Training I.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. OHS complex

Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

Instructional video here: https://www.youtube.com/watch?v=6dzOQxiUnC4.

 

2. Snatch warm-up f. the ground

Two sets of three reps in A, B, C, D, E. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three seconds pause in the starting position of all lifts and in the overhead position of the muscle snatches and the catch position in C, D and in the bottom position of the full snatch.

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch.

Instructional video here: https://www.youtube.com/watch?v=hYSqTM5eb2Q.

 

3. Power snatch + deep power snatch + snatch

3.1 Find your daily max in the complex. Drop the bar after each lift.

3.2 Drop down to 90% and do three additional sets of the complex but this time by taking the bar down and re-setting in the starting position.

3.3 Drop down to 80% for two additional sets of the complex but 2+2+2. First do both power snatches, then both deep power snatches and then the snatches. Still taking the bar down and re-setting in the starting position.

3.4 Drop down to 70% for one additional set of the complex but 3+3+3. Still taking the bar down and re-setting in the starting position.

3.5 Drop down to 45kg and do one additional set of the complex but 5+5+5. You still can’t drop the bar but must re-set from the floor. If you lose your balance by stepping forward in the catch the whole set is a no-rep and you’ll have to start over after taking a break.

3.6 Find your daily max in snatch singles. This is where we discover what your bottom level really is.

Go as heavy as you can. If you fail a lift it should be because you made an honest technical mistake or because it just got too heavy. Feeling sorry for yourself or pussying out is inexcusable.

Video of the complex here: https://www.youtube.com/watch?v=0_5-ja59hP4.

Snatch single inspiration here: https://www.youtube.com/watch?v=jlEpvVEBGME.

 

Training II. 

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. Power clean

1.1 Do five power clean singles with a three second pause in the catch and five reps where you just mark the position and then stand up. Same weight as in the Snatch Warm-up on Day 1.

1.2 Find your daily max in power clean.

1.3 Do five additional singles at 90% as an EMOM.

 

2. Power cluster + hang power clean + hang clean + TNG clean

2.1 Do five full complexes at the same weight that you used in 1.1. Take a thirty seconds break between each complex.

2.2 Find your daily max in the complex.

2.3 Do ten unbroken rounds of the complex (1+1+1+1) at 85% for time.

2.4 Do five unbroken rounds of the complex (2+2+2+2) at 70% for time.

2.5 Do thirty unbroken power clusters at the same weight that you used for the Snatch Warm-up on Day 1. The goal here is to move smoothly throughout the whole set. Balance and breathing is important.

Power clean here: https://www.youtube.com/watch?v=qJApDMoGY0o.

Video of a power cluster here: https://www.youtube.com/watch?v=1ss0swEvZAk.

 

Training III. 

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE

 

1. OHS complex

Performed with an empty barbell; two sets of five reps in the three different versions. These are: (1) down slow, up fast, without pause in the bottom position; (2) down slow, up fast but with a three second pause in the top- and bottom position; (3) 1,5’s. No pause in the bottom position but a pause in the top between reps.

Instructional video here: https://www.youtube.com/watch?v=6dzOQxiUnC4.

 

2. Snatch Warm-up f. hang

Two sets of five reps on an empty bar in A, B, C, D, E. Three seconds pause in the catch position in C, D and in the bottom position of E.

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch.

Draw a line with chalk and start every lift with the toes by the line. Don’t check the line as you land but when you are in the top position. If you jumped forward the lift is a no-rep. Jumping slightly back is not a problem but try to stay by the line. It’s paramount that you find a starting position from hang, which allows you to move the most weight. When doing hang snatch in this program it is not meant as an accessory to the full snatch but is rather a goal in itself. It’s fairly common to keep the body more upright than in the full snatch and to rely more on the quads or to even do a high-hang snatch. Experiment with and stick to what seems to be working for you without regards to the full snatch.

Instructional videos here:

https://www.youtube.com/watch?v=UZqAjLFheFY&index=4&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq>

https://www.youtube.com/watch?v=YBE2kv6qqf8&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=5

https://www.youtube.com/watch?v=7RA5ilTy-28&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=6

https://www.youtube.com/watch?v=wTuHAJlebA0&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=7

https://www.youtube.com/watch?v=mxS88oEHtbw&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=8

 

3. Hang Snatch

3.1 Find your daily max in doubles. You can only drop the bar after the last rep.

3.2 Drop down to 50% and find your daily max in singles.

3.3 Drop down to 60% and do five hang snatches every minute for 20 minutes.

Hang snatch double: https://www.youtube.com/watch?v=pa7Hx307YnY&index=143&list=PLIS-EgWsrJqP3P7T7IDQyUxYIJrYs5JVi.

Hang snatch single: https://www.youtube.com/watch?v=50xfeNsEa9w.

 

Training IV.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

10-1 in deadlift + back squat + bench-press + strict press. Chose a challenging weight but that still allow you to go unbroken.

Video of my style of deadlifting: https://www.youtube.com/watch?v=_-AxZXKFU0Y&index=25&list=PLIS-EgWsrJqOax8cGkDF717rzXmrwfYnd.

 

Training V.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. Clean + power jerk + split jerk

1.1 Find your daily max in the complex.

1.2 Do five additional sets at 90% but with two cleans. You are not allowed to drop the bar but have to take it down and reset in the starting position.

1.3 Do twenty clusters at 70% of the heaviest weight you managed in the complex. Keep the bar close to the body in the pull, be super quick and precise in the transition under the bar and feel that you get that perfect bounce out of the bottom position. The last thing I want you to feel is the bar crashing on your shoulders.

Instructional video of power jerk + split jerk here but unfortunately not of the full complex:

https://www.youtube.com/watch?v=qAznoQLEjOo.

Cluster video here: https://www.youtube.com/watch?v=RuuKmU0q0W8.

 

Training VI.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. Power snatch + snatch

1.1 Find your daily max in the complex. Try to catch the bar high in the power snatch but keep going until it’s a deep power snatch. From there you switch to snatch singles and find your daily max. Take the bar down and reset in the starting position after the first lift.

1.2 Do five additional snatch singles at 90%.

1.3 Do five additional power snatches at 85% of the heaviest legit power snatch of the day.

1.4 Do thirty reps in TnG power snatch bolt at the same weigh that you used for the Snatch Warm-up on Day 1. You have to do set of at least five reps. You have to do all thirty reps as “bolt”, which means that the feet are bolted to the ground instead of you jumping every time. You are allowed to get up on the toes.

Video of power snatch + snatch: https://www.youtube.com/watch?v=W9hMqvJW7c8

Snatch single motivation: https://www.youtube.com/watch?v=SCR6YvhkH0U

Instructional video for the barbell cycling: https://www.youtube.com/watch?v=nCaid5qEIcI.

 

Training VII.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. Clean & Jerk

1.1 Find your daily max in singles. Do doubles up to 70% of what you expect to get and then switch to singles. Drop the bar every time in doubles so you don’t tire yourself out.

1.2 Do five additional singles at 90%.

1.3 Drop down to 75% and do five sets of triples. You have to first do a full lift and then take the bar down TnG style. You can only drop the bar after the last jerk.

1.4 Do thirty reps at 60% where you do a 1,5 cluster, take the bar down to the shoulders and then immediately from shoulders to traps. From there you drop it down, turn around and go again. Next level smoothness training!

Some inspiration for singles here: https://www.youtube.com/watch?v=YMTozn67yCU.

 

Training IIX.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE

1. TnG Snatch

1.1 Daily max in triples.

1.2 Daily max in doubles.

1.3 Ten additional singles at the weight of the heaviest double w. a 3s pause in the bottom position. If it feels good you can  go for a daily max in singles but keep the pause in the bottom if you do.

1.4. Do five TnG snatches every minute for twenty rounds at the same weight that you used in 1.3 in Training III.

Inspirational triple: https://www.youtube.com/watch?v=sTt4aAe-4bQ.

Inspirational double: https://www.youtube.com/watch?v=Kqz_ChX-hM0.

 

Training IX.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE.

1. Shoulder To Overhead Chipper f. rack.

1.1 Push-press: 55/27 60/24, 65/21.

1.2 Power jerk: 70/18, 75/15, 80/12.

1.3 Split jerk: 85/9, 90/6, 95/3.

This is one long workout. Make sure that you warm-up all three movements before starting and that you have all the plates lined up.

Instructional video for TnG push-press here: https://www.youtube.com/watch?v=y5c0rs06sCs. Notice how Björgvin is using his feet/toes to take the bar down.

Video of some excellent power jerk from Sara: https://www.youtube.com/watch?v=9Ui8xSdKes4.

Video of TnG split jerks although not from rack: https://www.youtube.com/watch?v=OmbKRKQkk1I.

 

Training X.

Spend five consecutive minutes moving around with the barbell before starting the program.

Barbell Mobility Goal here: https://www.youtube.com/watch?v=qWvsWy4tcrE

1. Bulgarian Total

1.1 Find your daily max in snatch singles.

1.2 Find your daily max in back squat singles.

1.3 Find your daily max in clean & jerk singles.

1.4 Find your daily max in front squat singles.

Multiply the four numbers and you have your total. Time cap: 60 minutes. That’s right, you have to get it done in an hour.

My favorite snatch of all time: https://www.youtube.com/watch?v=kl9_lCPpsYQ

My favorite clean & jerk of all time: https://www.youtube.com/watch?v=4CrMzrP8JdI.

Squatting

Follow the “Chinese Method” for both front and back squatting. You should get at least two of these sessions done weekly.

  1. Chose a rep-scheme between 1-3 and build to a daily max.
  2. Drop down to 90% and do three additional sets of the same rep-range.

 

Deadlift:

  1. You deadlift once per week.
  2. Straps and/or belt are not allowed.
  3. You can’t be barefoot as shoes are required in competition and therefore you need to be used to that.
  4. Use your strongest mix-grip for all sets.
  5. Start the cycle at about 50% of your 1RM.
  6. Perform one set of twenty reps and three sets of ten reps.
  7. Complete a set every fifth minute or faster.
  8. Increase the weight with 5-10 kilos every week.
  9. When you get to the point in the cycle where the set of twenty reps is seriously challenging you switch to doing one set of ten reps instead and follow up with three additional sets of ten reps at a lighter weight (70-80%). When you get to the same point with the set of ten reps you switch to five for the remainder of the cycle. Just like with the other rep-ranges you should add three sets of five reps at 70-80% of the main set.
  10. Avoid going to failure. Finish the cycle with the heaviest possible set of ten reps while maintaining good decent form and then re-start the cycle with the aim of surpassing the weights of the precious cycle.

 

Snatch Pull:

Do snatch pulls once a week. If the deadlift cycle is somewhat easy you can do the snatch pulls on the same day. As soon as the deadlifts get challenging you need to do the two exercises with a few days apart.

Follow the “Chinese Method” for snatch pulls:

  1. Chose a rep-scheme between two and five and build to a daily
  2. Drop down to 80-90% and do three additional sets of two reps.

The goal is two-fold: (1) to get a lot of pulls around your 1RM snatch so you get used to pulling it from the floor and getting the body ready for more and (2) to practice technique. All reps should feel smooth but powerful. It’s not a heavy deadlift with a wide grip.

 

Jerk Cycle: 

You can never get good enough at jerking so every week you need to add one extra jerk session either from blocks or from a rack.

Week 1: Find your daily max in split jerk triples.

Week 2: Find your daily max in split jerk doubles.

Week 3: Find your daily max in split jerk singles.