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=VNykHK7f1v8

1. Rotator Twists. Two sets of ten reps.

2. Overhead Shrugs. Two sets of ten reps.

3. Strict Muscle Snatch Complex.

4. Back Squat Complex.

5. Snatch Grip Behind the Neck Thrusters.

6. Overhead Squat Complex.

7. Conventional Hang Snatch Warm-Up.

8. Conventional Snatch Warm-Up.

Part 3, 4, 5, 6 and 7 are made up of three different versions, which taken together makes up “the complex”. Do two sets of five reps at Version 1, then two sets of five reps at Version 2 and finally of Version 3. In Part 8 you switch to triples instead of sets of five.

Here is a comprehensive playlist of the entire warm-up. I highly recommend that you watch it from start to finish before starting the session and then have your computer or phone by your side so you can zig-zag between watching the exercise and performing it yourself.

https://www.youtube.com/watch?v=iW-4WRs4_3k&list=PLIS-EgWsrJqNvFvQQWBFWks8rpX-7N1TL

 

9. Snatch.

9.1 Find your daily max in singles.

9.2 Do six reps at 90% with a three second pause in bottom- and top position.

9.3 Do twelve reps at 80% with a three second pause in the bottom- and one second in the top position.

9.4 Do 18 1,5 snatches at 70%. The pause in the bottom position is not mandatory but you need to show control in the top before dropping the bar.

Rules:

If you take a step forward or back when standing up from the bottom position then that lift is a no-rep. If you flat-out fail a lift you have to do ten bar facing burpees over the bar before you can continue snatching.

Paused snatch here: https://www.youtube.com/watch?v=IKyYBMz-Rt8

1,5 snatch here:
Inspirational video: https://www.youtube.com/watch?v=GH0t4D-tTY8

 

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=VNykHK7f1v8

1. Narrow Grip 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.

Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.

Instructional video here: https://www.youtube.com/watch?v=yoccuOnCxS0

 

2. Front Squat 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 seconds 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.

Make sure that you do all the reps with a full grip. The barbell has to stay in the palm of the hands and not slide out into the fingertips. You are allowed to use the hook grip but it is not a requirement.

Instructional video here: https://www.youtube.com/watch?v=HkS6Ih_RScQ

 

3. Power Clean + Push-Press + Power Jerk + Split Jerk

3.1 Do five full complexes at the same weight that you used for the Conventional Snatch Warm-Up on Day 1.

3.2 Find your daily max in the complex.

3.3 Drop down to 80% and do three unbroken rounds of one power clean + two push-presses + three power jerks + four split jerks.

3.4 Find your daily max in power clean singles.

3.5 Drop down to 80% and do three sets of three reps but this time as TnG.

 

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=VNykHK7f1v8.

1. Cleans

1.1 Find your daily max in clean triples.

1.2 Drop down to 50% of your best triple and find your daily max in doubles. You have to hit at least the same weight that you got in triples.

1.3 Drop down to 50% of your best double and find your daily max in singles. The goal is to exceed the heaviest weight you managed in triples or doubles.

 

2. Snatch Pulls

2.1 Do three sets of three reps at your 1RM snatch.

2.2 Do two sets of five reps at 80%.

You are encouraged to use straps in the snatch pulls.

 

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=VNykHK7f1v8.

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. Hang Snatch

2.1 Find your daily max in singles.

2.2 Drop down to 75% and do five additional sets of doubles on the minute. You can only drop the bar after the last rep.

Greatest Hang Snatch of All Time: https://www.youtube.com/watch?v=vSAvfA3AtDE

When you get to the doubles taking the bar with as little effort as possible becomes important. There is just as much technique in taking the bar down as in lifting it up.

Inspirational video: https://www.youtube.com/watch?v=ZzpuIFrz3GM

 

3. Below the knee snatches

3.1 Drop down to 60% and do one rep on the minute for ten rounds. Focus on find the chest from the top position and keeping the upper body upright as you lower the bar into the starting position.

Lukas Esslinger demonstrates: https://www.youtube.com/watch?v=-OzvNNNV5Hg&feature=youtu.be

 

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=VNykHK7f1v8

Modified Death by Cluster

Workout: 

Minute 0:00 – 1:00 = 1 rep.

Minute 1:00 – 2:00 = 2 reps.

Minute 2:00 – 3:00 = 3 reps.

Minute 3:00 – 4:00 = 4 reps.

Minute 4:00 – 5:00 = 5 reps.

Minute 5:00 – 7:00 = 6 reps.

Minute 7:00 – 9:00 = 7 reps.

Minute 9:00 – 11:00 = 8 reps.

Minute 11:00 – 13:00 = 9 reps.

Minute 13:00 – 15:00 = 10 reps.

Minute 15:00 – 18:00 = 11 reps.

Minute 18:00 – 21:00 = 12 reps.

Minute 21:00 – 24:00 = 13 reps.

Minute 24:00 – 27:00 = 14 reps.

Minute 27:00 – 30:00 = 15 reps.

Minute 30:00 – 34:00 = 16 reps.

Minute 34:00 – 38:00 = 17 reps.

Minute 38:00 – 42:00 = 18 reps.

Minute 42:00 – 46:00 = 19 reps.

Minute 46:00 – 50:00 = 20 reps.

Rules:

The RX weight for women is 55kg/110lbs and 80kg/176lbs for the men. You can do singles or TnG and the former is recommended. Make sure that you show control in the top position before dropping the bar. You want the arms to be fully locked out and for the legs to be straight, with the quads and the but relaxed and the toes in the ground.

If you opt for TnG make it look like this: https://www.youtube.com/watch?v=laN2OdCSlMs
If you like singles make it look easy like Lukas Esslinger: https://www.youtube.com/watch?v=MInhb-jSQsY

 

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=VNykHK7f1v8

1. Snatch

1.1 Do ten overhead squats with an empty bar.

1.2 Do ten snatch singles at a light weight but that allow you to drop the bar from overhead. Do the first five reps with a three second pause in the bottom position and the last five reps without but make sure that the catch is this tight: https://www.youtube.com/watch?v=8LlaOMQ1fu0

1.3 Find your daily max in singles.

 

2. Hang Power Clean Double + Split Jerk

2.1 Find your daily max in the complex. You are not allowed to drop the bar before having done the split jerk.

 

3. Snatch Pulls

3.1 Start at a light weight and then build up to 110% of your best snatch single from the beginning of the session for three sets of three reps.

Instructional video: https://www.youtube.com/watch?v=LnlDDb_D1ks

3.2 Drop down to 50% and do three sets of ten reps of TnG Snatch Pulls. Make sure that: (1) You are in good balance and you come up and down on your toes; that you (2) pull the bar to the chest or higher with the elbows coming up not back as you do so; and (3) that you stay over the bar in the pull phase and keep the upper body vertical as you finish the pull.

Instructional video here: https://www.youtube.com/watch?v=oOYFNXHj0O8

 

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=VNykHK7f1v8

1. OHS f. Rack

1.1 Find your daily max in overhead squat from a rack. You can utilize whatever grip and type of jerk that you like.

Inspirational video here: https://www.youtube.com/watch?v=ws3188I1kZg

 

2. OHS f. Floor

Find your daily max in overhead squat from the floor. You can utilize whatever style of setup that you like. The goal is to be so good at the setup that the overhead squat becomes the limiting factor.

Björgvin is amazing at moving the bar from the shoulders to the traps. Be like Björgvin: https://www.youtube.com/watch?v=dUCFXPk3kM4

 

3. 10-1 in Front Squat + Overhead Squats

3.1 Drop down to 80% and do ten front squats + ten overhead squats, nine front squats + nine overhead squats, etc. You can break up the sets as you like.

 

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=VNykHK7f1v8

1. Barbell Cycling

Do one round of 10, 7 and 5 reps and then move on to the next exercise until you have done them all. The rounds must be done unbroken.

1. Muscle Snatch.

2. TnG Power Snatch Bolt

3. TnG Snatch

4. Over the Bar Hang Power Snatch

5. Over the Bar Hang Snatch

6. Bouncing Hang Power Snatch

7. Bouncing Hang Snatch

8. Snatch Grip Overhead Squat.

9. Behind the Neck Thrusters Snatch Grip Thrusters.

The RX weight is 40kg/88lbs for men and 25kg/55lbs for women. Scale as needed in order to go unbroken and to practice technique.

 

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=VNykHK7f1v8

1. Power Snatch

1.1 Find your daily max in power snatch.

 

2. Power Clean + Power Jerk

2.1 Find your daily max in power clean + power jerk.

 

3. Drop down to 60%. Do one power snatch and then one power clean + power jerk in the first round. In the second round you do two of each and in the third round three, etc. You have to complete all reps in one exercise before moving on to the next and all the reps have to be done as touch & go. In the power clean + power jerk you have to do a full lift and then lower the bar to the floor for it to count as a rep. You are not allowed to first do all the power clean and then the power jerks.

Get as far possible in 45 minutes. If you get to a point where you are unable to do the whole set TnG you can begin to break it up but there is a ten bar-facing burpees over the bar penalty every time you do so.

 

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=VNykHK7f1v8

1. Narrow Grip 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.

Do the first set with a grip only slightly narrower than your snatch grip. Try to use a progressively narrower grip in each set. If the bar goes forward, if you bend your arms or if it actually hurts instead giving a good stretch you know that the grip was too narrow.

Instructional video here: https://www.youtube.com/watch?v=yoccuOnCxS0

 

2. Front Squat 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 seconds 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.

Make sure that you do all the reps with a full grip. The barbell has to stay in the palm of the hands and not slide out into the fingertips. You are allowed to use the hook grip but it is not a requirement.

Instructional video here: https://www.youtube.com/watch?v=HkS6Ih_RScQ

 

3. Clean & Jerk

3.1 Find your daily max in three cleans + one split jerk.

3.2 Find your daily max in two cleans + one split jerk.

3.3 Find your daily max in singles. If the jerk ends up being the limiting factor continue with the clean.

In part 3.1 and 3.2 you are allowed to drop the bar between reps but no excessive breaks between the lifts.

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 ofthe 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.

 

Nordic Curls

Four sets of 8-10 reps. Quality over quantity. If you don’t have a training partner to help you it is also possible to use the GHD machine. The important thing is that you make the hamstrings work and start building strength in this movement. The goal is two do it twice a week; you can add it in by the end of any weightlifting session or do it after squatting or deadlifting.

Instructional video here: https://www.youtube.com/watch?v=jyqh-Nx6FQI&t=22s.

 

Back Extensions

Four sets of 8-10 reps. Start with an empty bar and only add weight if you feel comfortable. Squeeze your behind in the top position. The goal is two do it twice a week; you can add it in by the end of any weightlifting session or do it after squatting or deadlifting.

Instructional video here: https://www.youtube.com/watch?v=teD0E_ngFSE.