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

1. Strict Muscle Snatch Complex
Do two sets of five reps of the three different versions of strict muscle snatch. Complete the two sets of the first version before moving on to the next and make sure that you keep your legs straight and your upper body vertical. The idea is to strengthen the upper body so keep it very controlled and strict instead of making it easy for yourself. If your shoulders are on fire it’s a good sign. Scale by using a lighter bar if you are unable to do it strict.

1.1 Strict Muscle Snatch f. Hips, Version 1.
https://www.youtube.com/watch?v=8s9pPJLqkgg.
1.2 Strict Muscle Snatch f. Hips, Version 2.
https://www.youtube.com/watch?v=PbFaSo0R-VE.
1.3 Strict Muscle Snatch f. Hips, Version 3.
https://www.youtube.com/watch?v=oIq4rEsG5GE.

2. Overhead Squat Complex
Do two sets of five reps of the three different versions of overhead squats with an empty bar. Complete the two sets of the first version before moving on to the next. The three different versions are: (1) down slow, up fast, without a 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 the reps.

2.1 Overhead Squat, Version 1.
https://www.youtube.com/watch?v=KX8fAYK-BKU&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=12.
2.2 Overhead Squat, Version 2.
https://www.youtube.com/watch?v=IWlBMmulOok&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=13.
2.3 Overhead Squat, Version 3.
https://www.youtube.com/watch?v=UtscomX_C5A&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=14.

3. Touch and Go Snatch Warm-Up

Do 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. Every rep following the first one has to be done as touch and go, which means that the moment the plates touch the floor you have to initiate the next rep. Make sure to pause for three seconds 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. Touch and Go Snatch Pulls.
https://www.youtube.com/watch?v=SZYkNUFm0V0&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw&index=4.
B. Touch and Go Muscle Snatch.
https://www.youtube.com/watch?v=R0ahk-XSsUM&index=5&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
C. Touch and Go Power Snatch.
https://www.youtube.com/watch?v=RRw6Fx9OV94&index=6&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
D. Touch and Go Deep Power Snatch.
https://www.youtube.com/watch?v=XYdfpZFafSY&index=7&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw
E. Touch and Go Snatch.
https://www.youtube.com/watch?v=kMGaTDzdBbc&index=8&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw

4. Touch and Go Snatch
4.1 Find your 2RM.
4.2 Do ten additional snatch singles at the 2RM weight but with a three seconds pause in the bottom- and top position. If you take a step forward, back, forget the pause or outright fail a lift the rep does not count and you have to do ten bar facing burpees over the bar as punishment.

5. Below the Knees Snatch Pulls
5.1 Stay at the 2RM weight and do 5 sets of 5 reps of touch and go snatch pulls. It’s really important that you (1) lower the barbell with control instead of slamming it into the floor so you can maintain good posture and practice correct bar path and (2) that you finish the pull with the upper body vertical instead of tilted back and (3) with the elbows pulling up instead of back.

You need to use straps for this session. If you don’t have any then buy some or make them yourself. If you don’t know how to use them Youtube has a million videos on the topic.

Day 2

1. Front Squat Complex
Do two sets of five reps of the three different versions of the front squat with an empty bar. Complete the two sets of the first version before moving on to the next. The three different versions are: (1) down slow, up fast, without a 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 the reps.

Make sure that you do all the reps with a full grip including the hook. The barbell has to be placed in the palm of the hands and not slide into the fingertips.

Front Squat, Version 1.
https://www.youtube.com/watch?v=oUCcDsnUxYE&index=4&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.
Front Squat, Version 2.
https://www.youtube.com/watch?v=r7FpHTVLZms&index=5&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.
Front Squat, Version 3.
https://www.youtube.com/watch?v=p-uSZWl4HZc&index=6&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.

2. Front Split Presses
Do five sets of five reps. It is important that all the reps are done very controlled and from a good split so as to reinforce good positioning.

Instructional video here: https://www.youtube.com/watch?v=1Cw2qUKElp4

3. Clean & Jerk
3.1 Find your daily 2RM. Start by doing the two cleans (drop between reps) and then the two jerks.
3.2 Do three additional sets of one clean + one front squat + one jerk at your 2RM.

4. Front Squats
4.1 Do five sets of doubles at the heaviest weight possible. Find a weight that you can complete all five sets with. Do one set every third minute.

5. Strict Press
5.1 Find your 4RM.
5.2 Do five additional sets of two strict presses at the 4RM weight.

Day 3

1. Back Squat
1.1 Find your 1RM.
1.2 Drop down in weight and do the heaviest 5RM possible.
1.3 Do three additional sets of triples at the 5RM weight.

2. Deadlifts 
Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which we will stick to for many months to come. The first part of the cycle is to get as far as possible with twenty reps. At some point you will be unable to do all twenty reps unbroken. If that happened because you had a bad day you can try again next week. If you fail to complete the set two weeks in a row, or if you don’t think you’ll be able to get all twenty reps after failing to the first time around, you continue with the deadlift cycle, keep increasing the weight with approximately 5% every week and do one set of ten reps followed by three sets of five reps. The set of ten reps must be done as touch and go whereas the three sets of five reps have to be done with a dead stop from the floor without letting go of the grip.

Straps are not allowed so you have to use either a clean grip with the hook or mixed grip. If you know that you will be struggling with the grip at some point I recommend using mix grip.

3. Power Cleans + Cleans + Clusters
40-30-20-10 at 30kg for men and 20kg for women. You have to do sets of five touch and go reps from start to finish. This is a long, grinding workout and for a lot of people the lower back will easily blow up and become the limiting factor. Keep that in mind and pace it so that you are able to stick to sets of five. Do not start stretching your lower back on the floor like a hippie during the workout.

Day 4

1. Back Rack Push Jerk + Overhead Squat Double
1.1 Find your daily max.
1.2 Drop down to 80% and do 5 additional rounds of 1 Back Rack Push Jerk + 1 Overhead Squat w. a 3s pause in the bottom position.
1.2 Drop down to 70% and do 20 Back Rack Push Jerks w. a 3s pause in the catch position. Make sure that your legs are fully extended before you start taking the barbell down. You can split it up in as many sets as you like.

2. Power Clean + Hang Power Clean
2.1 Find your daily max in the complex. You are not allowed to drop the bar between reps.
2.2 Drop down to 80% for a Touch and Go Power Clean Double + 1 Hang Power Clean.

Day 5

1. Rotator Twists
Do five sets of ten reps. Maintain your lockout by keeping the arms locked and the wrists straight and move from internal to external rotation in the shoulders. Instead of focusing on the shoulders it can be very helpful to focus on turning the elbows “back and forth”.

Instructional video here: https://www.youtube.com/watch?v=2E-YTRlMNL4

2. Overhead Squat Complex
Do two sets of five reps of the three different versions of overhead squats with an empty bar. Complete the two sets of the first version before moving on to the next. The three different versions are: (1) down slow, up fast, without a 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 the reps.

2.1 Overhead Squat, Version 1.
https://www.youtube.com/watch?v=KX8fAYK-BKU&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=12.
2.2 Overhead Squat, Version 2.
https://www.youtube.com/watch?v=IWlBMmulOok&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=13.
2.3 Overhead Squat, Version 3.
https://www.youtube.com/watch?v=UtscomX_C5A&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=14.

3. Snatch Warm-Up
Do 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. Every single rep has to be done with a three second pause in the starting position, 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.
https://www.youtube.com/watch?v=N4suyTyohZw.
B. Muscle Snatch.
https://www.youtube.com/watch?v=Xzdi-P6MIo8&index=21&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
C. Power Snatch.
https://www.youtube.com/watch?v=x3SrK_ET10Q&index=22&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
D. Deep Power Snatch.
https://www.youtube.com/watch?v=V0KbrWQN2wA&index=23&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
E. Snatch.
https://www.youtube.com/watch?v=m15NLzE3qEo&index=24&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&spfreload=10.

4. Snatch
4.1 Find your 2RM.
4.2 Do five additional snatch singles at the 2RM weight but with a three seconds pause in the bottom- and top position. If you take a step forward, back, forget the pause or outright fail a lift the rep does not count and you have to do ten bar facing burpees over the bar as punishment.

5. Back Squat
5.1 Find your 2RM.

6. Back Squat + Snatch
10-8-6-4-2 of Back Squats + (squat) Snatches at 80% of your 2RM from today. The sets of back squats have to be done unbroken.

Day 6

1. Front Squat Complex
Do two sets of five reps of the three different versions of the front squat with an empty bar. Complete the two sets of the first version before moving on to the next. The three different versions are: (1) down slow, up fast, without a 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 the reps.

Make sure that you do all the reps with a full grip including the hook. The barbell has to be placed in the palm of the hands and not slide into the fingertips.

Front Squat, Version 1.
https://www.youtube.com/watch?v=oUCcDsnUxYE&index=4&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.
Front Squat, Version 2.
https://www.youtube.com/watch?v=r7FpHTVLZms&index=5&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.
Front Squat, Version 3.
https://www.youtube.com/watch?v=p-uSZWl4HZc&index=6&list=PLIS-EgWsrJqOzMrXKhggxnjR-e7Zdw5oC.

2. Hang Clean + Front Squat + Jerk
2.1 Find your 1RM.
2.2 Do five additional sets of 1 Hang Clean + Jerk at the 1RM weight. If you are unable to complete the reps at this weight you will just need to lower it a bit.

3. Front Squat
3.1 Find your daily max in front squat triples. The goal is to get the weight (or more) that you used for doubles on Day 2.

Day 7

1. Barbell Cycling Warm-Up
5 rounds for quality at 35% of your 1RM Snatch. Don’t do it as touch and go but take the bar down and reset in the starting position every time. Do sets of five reps every time and be sure to take long enough breaks to avoid the lower back blowing up.

5 Snatch Pulls
5 Muscle Snatches
5 Power Snatches

2. Back Rack Split Jerk + Overhead Squat
2.1 Find your 1RM.
2.2 Drop down to 80% for ten additional singles but this time you have to do a Back Rack Power Jerk instead of Split Jerk and w. a 3s pause in the catch and in the bottom of the overhead squat. You are allowed to squat down directly from the catch position after the 3s pause.

3. Deadlifts 
Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which we will stick to for many months to come. The first part of the cycle is to get as far as possible with twenty reps. At some point you will be unable to do all twenty reps unbroken. If that happened because you had a bad day you can try again next week. If you fail to complete the set two weeks in a row, or if you don’t think you’ll be able to get all twenty reps after failing to the first time around, you continue with the deadlift cycle, keep increasing the weight with approximately 5% every week and do one set of ten reps followed by three sets of five reps. The set of ten reps must be done as touch and go whereas the three sets of five reps have to be done with a dead stop from the floor without letting go of the grip.

Straps are not allowed so you have to use either a clean grip with the hook or mixed grip. If you know that you will be struggling with the grip at some point I recommend using mix grip.

Day 8

Bulgarian Hour!

1. Narrow Grip 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.

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

2. Split Jerk
2.1 Find your 1RM. Use jerk blocks if possible, if not then from rack.

3. Touch and Go Push Press
3.1 Find your 3RM. Use jerk blocks if possible, if not then from rack.

4. Strict Press
4.1 Find your 5RM.

5. Bench Press
5.1 Find your 7RM. Use your jerk grip.

Day 9

1. Overhead Squat Complex
Do two sets of five reps of the three different versions of overhead squats with an empty bar. Complete the two sets of the first version before moving on to the next. The three different versions are: (1) down slow, up fast, without a 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 the reps.

1.1 Overhead Squat, Version 1.
https://www.youtube.com/watch?v=KX8fAYK-BKU&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=12.
1.2 Overhead Squat, Version 2.
https://www.youtube.com/watch?v=IWlBMmulOok&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=13.
1.3 Overhead Squat, Version 3.
https://www.youtube.com/watch?v=UtscomX_C5A&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&index=14.

2. Sots Press
Do five sets of five reps with an empty bar. The goal is to do it from the bottom position using your snatch grip but it’s crucial that every rep is executed with good posture and control. You need to press the bar up and take it down slowly and without it being a struggle. If it is, and there is no shame in that, you need to use a lighter bar and start from a higher position and gradually work deeper into the squat.

Instruction video here: https://www.youtube.com/watch?v=5X6e580G0sA.

3. Snatch Warm-Up
Do 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. Every single rep has to be done with a three second pause in the starting position, 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.
https://www.youtube.com/watch?v=N4suyTyohZw.
B. Muscle Snatch.
https://www.youtube.com/watch?v=Xzdi-P6MIo8&index=21&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
C. Power Snatch.
https://www.youtube.com/watch?v=x3SrK_ET10Q&index=22&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
D. Deep Power Snatch.
https://www.youtube.com/watch?v=V0KbrWQN2wA&index=23&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI.
E. Snatch.
https://www.youtube.com/watch?v=m15NLzE3qEo&index=24&list=PLIS-EgWsrJqOzfgNKaQ76wULlz7uqOPxI&spfreload=10.

4. Snatch Pull + Snatch
4.1 Find your daily max in the complex.
4.2 Drop down to 70% and do a 10-1 of Snatch Pulls and Overhead Squats. In the Snatch Pulls you need to use straps and reset from the floor every time. The overhead Squats have to be from the floor but you can utilize any kind of setup. All sets must be done unbroken.

Day 10

1. Front Squat
1.1 Find your 1RM.
1.2 Drop down to 90% for a double, 80% for a triple and 70% for three sets of five reps.

2. Warm-Up:
10 Muscle Cleans
10 Power Cleans
10 Push Presses
10 Push Jerks

Use the same weight as for the Snatch Warm-Up on the first day of the week.

3. Power Clean + Push Jerk Chipper
You have one hour to get as far as possible. You can freely chose between doing touch and go reps or drop it every time. You have to do the ten power cleans first and then start with the push jerks. If you are unable to do the ten push jerks unbroken you have to power clean it to get started with the following set.

50/35 x   10
60/40 x   10
70/45  x   10
80/50  x   10
90/55 x   10
100/60 x   10
105/65 x   10
110/70 x   10
115/75 x   10
120/80 x   10

Day 11

1. Back Squats
1.1 Find your 3RM.

2. Back Rack Push Jerk + Overhead Squat
2.1 Find your daily max in singles.
2.2 Do five additional triples at 80%. You need to pause in the catch of the push jerk for three seconds, squat up, reset the feet if necessary, do the overhead squat and then take the bar down. That equals one rep. Three reps in each set.

3. Deadlifts
Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which we will stick to for many months to come. The first part of the cycle is to get as far as possible with twenty reps. At some point you will be unable to do all twenty reps unbroken. If that happened because you had a bad day you can try again next week. If you fail to complete the set two weeks in a row, or if you don’t think you’ll be able to get all twenty reps after failing to the first time around, you continue with the deadlift cycle, keep increasing the weight with approximately 5% every week and do one set of ten reps followed by three sets of five reps. The set of ten reps must be done as touch and go whereas the three sets of five reps have to be done with a dead stop from the floor without letting go of the grip.

Straps are not allowed so you have to use either a clean grip with the hook or mixed grip. If you know that you will be struggling with the grip at some point I recommend using mix grip.

Day 12

Bulgarian Hour!

1. Power Snatch + Hang Power Snatch
1.1 Find your daily max in the complex. You are not allowed to drop the bar between reps.

2. Clean + Hang Cluster
2.1 Find your daily max in the complex. You are not allowed to drop the bar between reps.
2.2 Find your 1RM clean when you are done with the complex.