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 1 – Snatching

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1. Back Squat

1.1 Find your daily max in doubles. Make sure that you are warmed up in body and mind so you are ready to give it your very best on the heavy weights. Belt is allowed.

1.2 Do three additional singles at 100% of the heaviest double.

Be upright in the squat like Galabin Boevski and stand up as fast as possible regardless of the weight: https://www.youtube.com/watch?v=xozRc6I8pBU

 

2. 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

 

3. Isabelle + Hang Squat Snatch

Use a running clock. From 0:00-05:00 do Isabel, which is 30 snatch anyhow at 45kg for women and 60kg for men. If you know that you will be unable to complete all thirty reps within the five minute window you should scale the weight down. Both TnG reps and singles are allowed.

From 05:00-15:00 find your daily max in hang squat snatch.

Inspirational hang squat snatch here: https://www.youtube.com/watch?v=OhvWXQvIwZA

Notice how Philip secures the lift in the bottom position before standing it up.

 

4. Snatch Pulls

4.1 Drop down to 90% of the heaviest snatch of the day and do a 10-1. On the sets of 5, 4, 3 and 2 the reps have to be done as TnG. On the other sets you need to reset in the starting position every time. This will be hard. Make sure to rest between the sets to ensure high quality and use straps to avoid tearing the hands or having the grip be the limiting factor.

This is how it is supposed to look technically: https://www.youtube.com/watch?v=LnlDDb_D1ks

But in the end it should be a grind: https://www.youtube.com/watch?v=AM_ElwTalNU

 

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=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1. Overhead Squat from Rack

1.2 Find your daily max in overhead squat singles.

 

2. Clean + Front Squat + Split Jerk

2.1 Find your daily max in the complex.

2.2 Drop down to 70% and do as many front squats as possible in a ten minute window. You need to start every set of front squats with a squat clean but that lift does not count as a rep. Furthermore, you need to finish every set with a split jerk. If you fail this lift all the front squats from that set (not previous sets) will not count in the final score. In order to do well in this workout you’ll have to go hard but you cannot just shut down and stop thinking. You need to know your limit every time you go to the bar and not overstep it as having a whole set of front squats no-repped is extremely costly in the final score.

 

3. Glute-Ham Raise/Nordic Curls

Four sets of 8-10 reps. Quality over quantity. If you don’t have a training partner to help you it is possible to use the GHD machine. The important thing is that you make the hamstrings work and start building strength in this movement. The longterm goal is to do ten unbroken reps in the GHD at a controlled pace without any supportive bands.

 

4. 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. Longterm goal is to do ten controlled reps at 50% of your body weight.

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

 

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=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1a. TnG Power Snatch

1b. Below the Knee Snatch

1c. Hang Snatch

 

Minute 1: Do two power snatches as TnG.

Minute 3: Do two below the knee snatches.

Minute 5: Do two hang snatches.

Do one set every other minute. Increase the weight after the hang snatch double 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. Keep increasing the weight until you have found your max in all three lifts.

We have done a similar session in the previous blok but back then it was singles only. Taking the bar down between the reps changes the workout entirely and you’ll have to take it down after the first rep. Dropping is only allowed after the last rep in a set.

You are allowed to use straps but make sure that you work on catching the bar as you take it down with the legs bent and the upper body somewhat vertical.

Get inspired by the hang snatch master: https://www.youtube.com/watch?v=ZzpuIFrz3GM

 

Training 4 – Grace, Medium Grace & Heavy Grace

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

Use a running clock.

00:00-10:00. Grace: 30 CNJ anyhow at 60kg for men and 45kg for women.

10:00-20:00. Medium Grace: 30 CNJ anyhow at 80kg for men and 55kg for women.

20:00-30:00. Heavy Grace: 30 CNJ anyhow at 100kg for men and 70kg for women.

Imagine this as an event in a competition but with each of the three workouts scored separately. Don’t try to pace it. Go as hard as you can every time and recover to the best of your ability in the remaining time. Make sure that you have taped your hands well before you begin.

You can do power cleans or squat cleans, power jerk or split jerk, singles or TnG reps. Utilize the style of lifting and strategy that will give you the best time in each of the three workouts.

 

Training 5 – Strength

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1. Front Squat 

1.1 Find your daily max in front squat singles.

1.2 Drop down in weight and do three sets of five reps. Use the heaviest weight possible and do one set every third minute.

 

2. Deadlifts

Do the Deadlift Cycle.

 

3. Front Rack, Overhead and BTN Lunges 

Measure a lane 20 meters long. Complete one lane of front rack lunges, then one lane of overhead lunges and finally one late of behind the neck lunges. Continue like this for a total of twenty minutes. Every time you drop the bar, even if you completed a lane, you have to do five bar facing burpees over the bar before you can continue.

Weight: 40kg for men and 25kg for women.

 

Training 6 – All About the Snatch

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

 

1. Snatch

1.1 Find your daily max in snatch doubles. Pause for three seconds in the bottom position of the first rep. On the second rep the pause is not mandatory but the catch still needs to be tight. Drop the bar after each rep after showing control in the top.

1.2 Drop down to 80% and do ten reps with a three second pause in the bottom- and top position. Do one rep every minute.

The usual rules apply: If you step forward as you stand up from the bottom position the lift is a no rep. If you outright fail a lift the penalty is ten burpees and eternal shame.

This is what a tight catch looks like: https://www.youtube.com/watch?v=XhKZGuPLxO8

 

2. Snatch Balance f. Rack

2.1 Find your daily max in snatch balance doubles.

2.2 Drop down to 50% and do five sets of five reps of behind the neck power jerks using the same grip as you would in heavy overhead squats. The main focus here is to take the bar down without it dropping on you.

Here is a video for inspiration and non-verbal instruction: https://www.youtube.com/watch?v=Uuot64OO6MU

 

3. Glute-Ham Raise/Nordic Curls

Four sets of 8-10 reps. Quality over quantity. If you don’t have a training partner to help you it is possible to use the GHD machine. The important thing is that you make the hamstrings work and start building strength in this movement. The longterm goal is to do ten unbroken reps in the GHD at a controlled pace without any supportive bands.

 

4. 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. Longterm goal is to do ten controlled reps at 50% of your body weight.

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

 

Training 7 – Heavy CNJ and Physique Building

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1. Back Squat

1.1 Find your daily max in singles.

 

2. Clean & Jerk (squat clean + split jerk)

2.1 Find your daily max in singles.

 

3. Deadlift + TnG Cluster + Power Jerk

3.1 Find your daily max in the complex. Don’t drop the bar after the deadlift. The cluster has to be done as touch and go.

3.2 Drop down to 70% and do three sets of triples. First three TnG deadlifts, then three TnG clusters and finally three power jerks.

3.3 Drop down to 50% and do three rounds of ten deadlifts, ten clusters and ten push-presses.

 

Training 8 – 10-1. 

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

Back Squats 10-1.

Deadlifts 10×10.

In the first round you do ten back squats and then ten deadlifts. In the next round it’s nine back squats but still ten deadlifts. It’s then eight back squats and ten deadlifts, etc. The rep-scheme in back squat drops with one rep per round but the deadlifts stay the same. You need to pick a weight for the back squat where you have to FIGHT to get through the first round of ten but light enough for you to successfully get the following sets. All the deadlifts have to be done as TnG and here you need to pick a weight that is challenging but where you can go unbroken in every set.

No belts or straps are allowed in either exercise.

 

Training 9 – Hang Power Clean and Thrusters Chipper

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

Do five reps at each weight, then increase with five kilos, do five more reps, increase with five kilos, etc. You have thirty minutes to get as far as you can. You can break up the sets as you like.

As soon as the time is up you go directly into a workout of the exact same format. Same starting weights and time domain but this time you have to do one cluster + four thrusters and each set has to be done unbroken. You increase the weight with five kilos after each set.

Starting weight: 40kg for men and 25kg for women.

The final score is the heaviest weight from the two workouts put together and divided in two.

 

Training 10 – Front Squats, Clean and Jerks

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

Barbell mobility goal here: https://www.youtube.com/watch?v=eo_rZp1ROnE. The goal is to do five controlled reps on each arm.

1. Front Squat

1.1 Find your daily max in front squat triples.

 

2. Clean

2.1 Find your daily max in clean singles with the goal of hitting the same weight as you managed in front squat triples.

 

3. Split Jerk

3.1 Find your daily max in spit jerk singles from either rack or blocks. Drop down to 80% for three sets of triples. You are only allowed to drop after the last rep in a set.

 

4. Glute-Ham Raise/Nordic Curls

Four sets of 8-10 reps. Quality over quantity. If you don’t have a training partner to help you it is possible to use the GHD machine. The important thing is that you make the hamstrings work and start building strength in this movement. The longterm goal is to do ten unbroken reps in the GHD at a controlled pace without any supportive bands.

 

5. 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. Longterm goal is to do ten controlled reps at 50% of your body weight.

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

In the current blok all of the strength work has been integrated into the ten sessions for convenience sake. If you are already doing Modified Russian Squat Cycle I recommend that you complete that and simply skip the strength work until then.

Information on the Deadlift Cycle:

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.