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.

Day 1

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. Back Squat

2.1 Find your daily max in doubles. Continue with singles after having done the heaviest possible double.

2.2 Drop down in weight to around 80% and do one set of five, four and three reps. Do one set every third minute.

Watch this video for inspiration: https://www.youtube.com/watch?v=VcEsmhVag1c.

 

3. 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

 

4. 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.

 

5. Hang Isabelle + Snatch Anyhow

Use a running clock. From 0:00-05:00 do Hang Isabel, which is thirty hang snatches anyhow at 60kg for men and 45kg for women. If you know that you will be unable to complete all thirty reps within the five minute window you should scale the weight down. You can break it up as you like.

From 05:00-15:00 find your daily max in snatch anyhow from the floor.

 

6. Eccentric Snatch Pulls

6.1 Drop down to 50% of the heaviest snatch of the day and do five reps of eccentric snatch pulls. Do five reps at 60, 70, 80, 90 and 100% of the heaviest snatch of the day. It’s important that you use straps so the grip doesn’t become a limiting factor.

Watch this video for inspiration and note that it’s not standard touch and go reps. It’s a regular snatch pull on the way up but you then have to lower the bar with great control and positional awareness. When the plates touch the floor you pause for a few seconds without changing the position and then do the next rep.

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

 

Day 2

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

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.

Maintain a good grip on the bar and re-grip in the top position like Julie: https://www.youtube.com/watch?v=oUCcDsnUxYE.

 

3. Paused Front Squat

3.1 Find your daily max in paused front squat singles. Make sure that you go down in a controlled pace so you sit completely still when you get to the bottom position and then stay there for a good five seconds.

Inspiration: https://www.youtube.com/watch?v=F-_tIhmvoJ4.

3.2 Do three additional front squats but without the pause at the heaviest weight you managed in paused front squats.

 

4. 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

This is the goal: https://www.youtube.com/watch?v=VNykHK7f1v8.

 

5. Clean & Jerk Chipper

Do ten singles at power clean + power jerk at the same weight that you used for the Snatch Warm-up on Day 1 + 10 kilos.

Do ten additional singles at the same weight but with squat clean + split jerk.

For time:

30 reps at 60/45kg.

24 reps at 80/55kg.

18 reps at 100/70kg.

12 reps at 120/80kg.

6 reps at 140/90kg.

No time cap but if you fail a lift three times you are done. If the weights are much too heavy for you to get a good workout out of it you simply scale down. It’s better to go a bit too light than a bit too heavy. You are allowed to do both power clean, power jerk, squat cleans and split jerks and can mix it up as you like. It’s recommended to go with power clean + power jerks from the start and for as long as possible as it’s faster and you’ll save your legs for the heavy lifts.

 

Day 3

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. Deadlift Cycle

 

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.

 

5. Barbell Cycling

25 reps at 40/25kg of:

Muscle Snatches

Power Snatches

Hang Snatches

Overhead Squats

Hang Muscle Snatches

Hang Power Snatches

Hang Snatches

Overhead Squats

Do sets of five reps from start to finish.

 

Day 4

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

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. BTN Power Jerk + Overhead Squat f. Rack

3.1 Find your daily max in singles. You are not allowed to drop the bar after the overhead squat but have to take it down to the traps and rack it safely.

3.2 Drop down to around 70% and do five sets of five reps. Doing one BTN power jerk + one overhead squat and then taking the bar down is one rep. Do five.

Inspiration: https://www.youtube.com/watch?v=AZ8wHTxYRck.

 

4. Bench Press

4.1 Find your daily max in singles.

4.2 Drop down to 70% and do 75 reps for time. Every time you break a set you need to do five unbroken BTN thrusters at 50% of your heaviest overhead squat.

 

Day 5

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. Back Squat

2.1 Find your daily max in singles.

2.2 Drop down in weight to around 80% (use the same weight as last week) and do three sets of five reps. Do one set every third minute if possible but take longer breaks if needed to get through the sets.

Watch this video for inspiration: https://www.youtube.com/watch?v=VcEsmhVag1c.

 

3. 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

 

4. Conventional Snatch Warm-Up

Two sets of three reps in A, B, C, D, E at one third of your 1RM snatch. 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.

 

5. Snatch Pull + Snatch

5.1 Find your daily max in snatch pull + snatch. You are allowed to use straps but you are not allowed to drop the bar to the ground between the two reps. Reset in the starting position after the pull and then do the snatch. All snatches have to be done with a three second pause in the bottom position.

5.2 Drop down to 70% and do one snatch every thirty seconds for fifty rounds.

Rules: If you take a step forward or back as you stand up from the bottom position the lift is a no-rep and does not count. Don’t try again immediately. Wait for the next round before you go again. The workout is over when you have done your fifty quality reps.

 

6. Snatch Pulls

6.1 Do three sets of three reps at 100% of of your best snatch pull + snatch.

6.2 Do three sets of five reps at 90% of your best snatch pull + snatch.

6.3 Do one set of ten reps at 80% of your best snatch pull + snatch. This set has to be done touch and go.

6.4 Do one set of fifteen reps at 70% of your best snatch pull + snatch. This set has to be done touch and go.

6.5 Do one set of twenty reps at 60% of your best snatch pull + snatch. This set has to be done touch and go.

 

Day 6

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

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.

Maintain a good grip on the bar and re-grip in the top position like Julie: https://www.youtube.com/watch?v=oUCcDsnUxYE.

 

3. Front Squat

3.1 Find your daily max in front squat doubles.

3.2 Do three additional singles at the weight of the heaviest double.

 

4. 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

This is the goal: https://www.youtube.com/watch?v=VNykHK7f1v8.

 

5. Overhead Squat Setup + Overhead Squat

5.1 Find your daily max in overhead squat setup followed by two overhead squats. In the setup you need to do a clean, move the bar from shoulders to traps, re-grip, jerk it overhead, re-position the feet and then do the overhead squats. Remember that you don’t get any points for doing the setup fast so don’t rush it. Take your time and do everything right.

 

6. Reverse Overhead Squat Setup + OHS Chipper

6.1 Drop down to 60% and do:

30 overhead squats,

30 behind the neck jerks (you can chose between split jerks, push-jerk or push-presses).

30 reps of moving the bar from the shoulders to the traps and then back to the shoulders again. Moving the bar both back and forth like that counts as one rep.

30 hang squat cleans.

30 power cleans.

 

Day 7

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. Deadlift Cycle

 

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.

 

5. Barbell Cycling

30 reps at 50/35kg of:

Front Rack Lunges

Power Clean

Push-Press

Hang Cluster

Push Jerk

Thrusters

Overhead Lunges

 

Day 8

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. 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

This is the goal: https://www.youtube.com/watch?v=VNykHK7f1v8.

 

3. Paused Overhead Squat

3.1 Find your daily max in singles. You are not allowed to drop the bar after the overhead squat but have to take it down to the traps and rack it safely. You can use whatever style of jerk to get the bar overhead. Be sure to squat down slowly, sit completely still in the bottom position for three seconds and then stand up.

 

4. Split Jerk

4.1 Find your daily max in singles.

4.2 Drop down to 80% and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.

 

5. Power Jerk

5.1 Drop down to 60-70% of your best split jerk and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.

 

6. Push-Press

6.1 Drop down to 50-60% of your best split jerk and do twenty reps. On every single rep you need to take the bar down to the shoulders safely. No dropping.

It’s really important to practice taking the bar down safely. You should use jerk blocks if you have access to them in the gym. If not then a rack.

 

Day 9

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. TnG Snatch 

2.1 Do five sets of three TnG snatch triples with a three second pause in the bottom position at the weight you normally use for the Snatch Warm-Up.

2.2 Find your daily max in touch and go triples. No pauses required in the bottom position.

2.2 Do twenty additional reps at the weight of the heaviest triple. Do one rep at the time and pause for three seconds in both bottom- and top position. Because stability.

 

3. Back Squat

3.1 Find your daily max in singles.

3.2 Drop down to around 70% and do a 10-1. Ten reps in the first round, nine reps in the second, eight reps in the third, etc. All sets must be unbroken. Keep the breaks between the sets as short as possible. It’s supposed to hurt.

 

Day 10

1. Barbell Mobility

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

Barbell mobility goal here: https://www.youtube.com/watch?v=5X6e580G0sA&index=3&list=PLIS-EgWsrJqN_a3DB_gArYs5o3dPpUwKD.

The goal is to do five controlled reps from the bottom position. Start with a technique bar and then advance to a 15kg bar and finally to a 20kg bar. Don’t go so heavy or so deep that it becomes a real struggle but focus on quality reps instead.

 

2. Clean Pull + Power Clean + Hang Clean

2.1 Find your daily max in the complex.

 

3. Hang Power Cluster Chipper

For time:

Male weights: 50/10, 60/10, 70/10, 80/10, 90/10.

Female weights: 35/10, 40/10, 45/10, 50/10, 55/10.

– Do twenty deadlifts at 100/70kg between each round.

A power cluster is where you catch the bar and then drive directly into a push-press. So from the catch position it’s only one way – UP! When you get the lockout your legs must be completely straight.