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.

Training 1 – Volume Snatching

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

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

1. Overhead 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 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. Conventional Snatch Warm-Up

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. Snatch Chipper

Men: 60/1, 70/2, 80/3, 90/4, 95/5, 100/6, 105/7, 110/8, 115/9, 120/10.
Women: 35/1, 40/2, 45/3, 50/4, 55/5, 60/6, 65/7, 70/8, 75/9, 80/10.
All the weights are in kg.

Scaling options: The weights are obviously very heavy and will be too heavy for most people so scaling down is perfectly sensible. Chose a weight for the last ten reps, which is challenging but that you can manage. You should aim for one lift every minute in the last round.

Team workout options: If you have a training partner at the same level as you consider doubling up on reps and doing the workout together like Jacqueline and Gabi:

https://www.youtube.com/watch?v=odbc4iAHUiM

Rules: If you take a step forward or back as you stand up then that lift is a no-rep. If you fail a lift you have to do ten bar-facing burpees over the bar as penalty before you can continue snatching. If you fail three times in a row you are out.

 

Training 2 – CNJ Complex

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

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

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 + TnG Clean + Hang Clean + Power Jerk

3.1 Find your daily max in the complex.

3.2 Drop down to 70% and do one set of 2+1+1+1, 2+2+1+1, 2+2+2+1, 2+2+2+2, 3+2+2+2…get as far as possible in twenty minutes. Every set has to be done unbroken.

#nofuckingslack

 

Training 3 – Power Snatch/Below the Knee Snatch/Hang Snatch

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

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

1a. Power Snatch

1b. Below the Knee Snatch

1c. Hang Snatch

Minute 1: Do one power snatch.

Minute 2: Do one below the knee snatch.

Minute 3:  Do one hang snatch.

Increase the weight every fourth minute – after the hang snatch – and slowly build to a daily max in all three exercises. It is unlikely that you’ll hit exactly the same weight so when you reach your daily max in one of the three exercises you leave it at that and continue with the ones left. Do one lift every minute and keep increasing the weight until you have found your max in all three lifts.

Instructional videos:

First lift in this epic video is a lightening fast power snatch: https://www.youtube.com/watch?v=N4fcZHwCVKw.

Lukas Esslinger practicing technique: https://www.youtube.com/watch?v=-OzvNNNV5Hg.

“The Gift” showing the meaning of “going Bulgarian”: https://www.youtube.com/watch?v=OhvWXQvIwZA.

 

Training 4 – Heavy CNJ – Barbell Cycling

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

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

1. Clean & Jerk

1.1 Find your daily max in singles.

 

2. Barbell Cycling

Two rounds of 30 deadlifts, 20 hang power clusters and 10 TnG squat jerks at 40% of your 1RM CNJ.

Directly into:

20 TnG clusters, 20 alternating overhead lunges, 20 bouncing hang clusters, 20 alternating front rack lunges, 20 thrusters at 40% of your 1RM CNJ.

In the TnG sets you are not expected to go unbroken but it’s also not meant to be singles. Do some big sets and practice cycling the reps. If you are unable to squat jerk the scaled version is to do a power jerk and squat down as deep as possible without losing the barbell forward.

Instructional videos:

Hang power clusters: https://www.youtube.com/watch?v=HRsDTieJ3t0. The video shows how to do it from the floor but in the workout it has to be done from hang.

TnG clusters: https://www.youtube.com/watch?v=atWV_gDJhE4.

Alternating overhead lunges: https://www.youtube.com/watch?v=T1UO5DC44Fk.

Bouncing hang clusters: https://www.youtube.com/watch?v=I_bz7W8ca1U.

Alternating front rack lunges: https://www.youtube.com/watch?v=x5yprrP6ce0.

Thrusters: https://www.youtube.com/watch?v=Oe5UuMYQKOY.

 

Training 5 – 10-1 in Snatch and Power Jerk

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

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

Ten snatches, ten power jerks from rack, nine snatches, nine power jerks, etc, etc.

All sets of both exercises have to be done unbroken but it does not have to be TnG. This means that you can’t let go of the grip of the barbell in the snatch once you have started the set or drop or rack the bar in the power jerks. If you fail a lift the entire set is no-repped. If you are unable to complete a set you can lower the weight but you will be branded as a pussy forevermore!

Julie A bildgaard completed the workout with 60kg/75kg so if there are any strong girls out there reading you can try to match that. There is no RX weight. You need to pick a weight that will be challenging but that you believe allows you to complete the workout.

 

Training 6 – Heavy Snatch – Barbell Cycling

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

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

1. Snatch Pull + Snatch

1.1 Find your daily max. You are allowed to use straps but not allowed to drop the bar after the snatch pull.

 

2. Barbell cycling

10 Power snatches + 10 Hang Snatches + 10 Overhead Squats + 10 BTN Push-Presses at 50% of your best snatch pull + snatch.

Directly into:

15 Power snatches + 15 Hang Snatches + 15 Overhead Squats + 15 BTN Push-Presses at 40% of your best snatch pull + snatch.

Directly into:

20 Power snatches + 20 Hang Snatches + 20 Overhead Squats + 20 BTN Push-Presses at 30% of your best snatch pull + snatch.

 

Training 7 – Overhead Squat and the Setup

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

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

1. OHS f. Rack

1.1 Find your daily max.

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

 

2. OHS Setup f. the Ground

2.1 Find your daily max in overhead squat triples but this time the setup is from the ground.

Motivational video: https://www.youtube.com/watch?v=Bin9g7EUB8w.

 

Training 8 – Sprint Ladder

Complete the following ladders as fast as possible. The first line is the weight for the men and the second line the weight for the women. Feel free to scale the weight to make sure that you can complete the workout with short rest between the reps.

Power Snatch: 60/7, 70/5, 80/3 – 35/7, 40/5, 45/3.

Clusters: 80/3, 70/5, 60/7 – 45/3, 40/5, 35/7.

Hang Snatch: 60/7, 70/5, 80/3 – 35/7, 40/5, 45/3.

Hang Power Cleans: 80/3, 70/5, 60/7 – 45/3, 40/5, 35/7.

Rest for five minutes:

Power Snatch: 70/5, 80/4, 90/3 – 45/5, 50/4, 55/3.

Clusters: 90/3, 80/4, 70/5 – 55/3, 50/4, 45/5.

Hang Snatch: 70/5, 80/4, 90/3 – 45/5, 50/4, 55/3.

Hang Power Cleans: 90/3, 80/4, 70/5 – 55/3, 50/4, 45/5.

Rest for five minutes:

Power Snatch: 80/3, 90/2, 100/1 – 55/3, 60/2, 65/1.

Clusters: 100/1, 90/2, 80/3 – 65/1, 60/2, 55/3.

Hang Snatch: 80/3, 90/2, 100/1 – 55/3, 60/2, 65/1.

Hang Power Cleans: 100/1, 90/2, 80/3 – 65/1, 60/2, 55/3.

Use just one bar and practice being fast at changing the weight without making in mistakes.

 

Training 9 – Deadlift-, Overhead Holds & CNJ.

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

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

Complete the following chipper for time:

1. Accumulate two minutes of deadlift hold 150/110kg.

2. Accumulate two minutes of overhead hold at 100/70kg.

3. Do ten split jerks at 100/70kg.

4. Do ten hang cleans at 100/70kg.

5. Do ten power cleans at 100/70kg.

The deadlift holds will tire out your grip, which you need for the hang cleans. The overhead holds can actually be surprisingly hard and it can be a bit tough for the wrists so make sure that you use wrist wraps and break it up so you are not too fucked for the split jerks.

 

Training 10 – Bulgarian total

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

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

Part 1.

Find your daily max in snatch, back squat, clean & jerk and front squat within a sixty minutes window.

Part 2.

Drop down to 60% of your respective daily maxes and do a sixty minutes amrap of the same exercises but with the twist that the snatch has be done as TnG, both the front- and back squats must be performed as “bodybuilding reps”, which means that you are not allowed to lock out and rest in the top position. The CNJ is not to be done as TnG but “Ben Smithian”. Video demonstration here: https://www.youtube.com/watch?v=BpvrQmfT4Hk.

1. TnG Snatch.

2. Bodybuilding back squats.

3. Ben Smithian CNJ.

4. Bodybuilding front squats.

This is going to hurt but #nofuckingslack.

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.