The Programme

 

 

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. 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 singles on the minute at your 2RM.
4.3 Drop down to 90% of your 2RM and get as far as you can in 15 minutes of 1 snatch + 3 bar facing burpees, 1 snatch + 6 bar facing burpees, 1+9, 1+12, etc.

Inspirational video for the heavy snatches here: https://www.youtube.com/watch?v=s3k_0cV6gRc.

5. Eccentric Snatch Pulls
5.1 Drop down to 80% of your 1RM and do five sets of five reps. If it feels light you make it more challenging by lowering the bar slower.

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

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. Hang Clean + Split Jerk
3.1 Find your daily max.
3.2 Drop down to 85% for two additional sets of doubles. First do the hang cleans and then the split jerks. You can only drop the bar after completing the last split jerk.
3.3 Stay at 85% for two additional doubles but this time you have to do a hang clean followed by a split jerk and then back to the hang clean and finish with a split jerk. You are only allowed to drop after the last split jerk.

4. Front Squat
4.1 Find your 5RM.
4.2 Do five additional triples.

5. Strict Press
5.1 Find your 5RM.
5.2 Do five additional triples.

Day 3

1. Barbell Cycling Warm-Up
Two rounds of 25 Power Snatches + Hang Power Snatches + Behind The Neck Thrusters at 40/25kg.

2. Back Squat
2.1 Find your 10RM.
2.2 Do one set every third minute of 8, 6, 4 and 2 reps.

3. Deadlifts
3.1 Find your 1RM.
3.2 Drop down to 50% and do one set of twenty reps and then three sets of ten reps. You need to complete one set every fifth minute or faster.

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 4

1. Overhead Squat f. Rack
1.1 Find your 1RM.

2. Touch & Go Power Cleans
2.1 Find your 2RM

3. Touch & Go Push-Press
3.1 Find your 3RM. Power clean the weight from the floor every time you start a set.

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 Pull + Snatch
4.1 Find your 1+1RM. You are not allowed to drop the bar after the snatch pull but have to take it down and reset in the starting position.
4.2 Drop down to 90% for three additional sets of 1+1. The snatch has to be done with a three second pause in the bottom- and top position.
4.3 Drop down to 80% for five additional sets of 1+2 but this time the two snatches have to done as touch & go. The two snatches have to be done with a three second pause in the bottom position. Make sure that you reach full extension on the first snatch before you begin to take it down.

Inspirational video here: https://www.youtube.com/watch?v=p_f4eARjpig.

5. Touch & Go Snatch Pulls
5.1 Stay at 80% and do five sets five reps.

You are allowed to use straps in Part 4 and 5 and it’s highly recommended that you use them in the latter.

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. 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. Power Clean + Clean + Split Jerk
3.1 Find your 1+1+1RM. Drop the bar after the power clean, take up to ten seconds pause and then do the clean and split jerk. When the power clean starts to get challenging you skip it and continue with the clean and jerk. If your power clean is actually better than your clean you skip the clean when that gets close to failure and continue with power clean + split jerk.
3.2 Drop down to 75% of the heaviest weight that you managed to lift and do ten power cleans, fifteen cleans and twenty split jerks. You can break up the reps as you want.

4. Front Squat
4.1 Find your 4RM.
4.2 Do five additional doubles.

5. Strict Press
5.1 Do five sets of 3-5 reps at your 5RM from last week.

Day 7

1. Barbell Cycling Warm-Up
Five rounds of 10 power cleans + cleans + clusters at 50/30kg. You have to do sets of ten reps every time in order to practice efficient technique so make sure that you scale the weight. It’s better to go a bit light than too heavy.

Instructional video of power cleans: https://www.youtube.com/watch?v=UXwFbQ425gI&index=3&list=PLIS-EgWsrJqOprNXaJltUsAtj8RZj7_eJ.
Instructional video of cleans: https://www.youtube.com/watch?v=htrAw6SJAcc&index=14&list=PLIS-EgWsrJqOprNXaJltUsAtj8RZj7_eJ.
Instructional video of clusters: https://www.youtube.com/watch?v=-vIyLHrOtIQ&index=13&list=PLIS-EgWsrJqOprNXaJltUsAtj8RZj7_eJ.

2. Back Squat
2.1 Find your 1RM.
2.2 Do five sets of doubles at 85-90%.

3. Deadlifts
3.1 Do one set of twenty reps and then three sets of ten reps at 55% of your 1RM. You need to complete one set every fifth minute or faster.

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

1. Power Snatch + Hang Snatch
1.1 Find your 1+1RM. You are not allowed to drop the bar between reps.

2. Overhead Squat f. Rack
2.1 Find your 2RM.

3. Behind the Neck Power Jerk f. Rack
3.1 Find your 3RM. Every rep has to be done with a three second pause in the catch.
3.2 Drop down to 60% and do a 10-1 in behind the neck push-press using any grip width that you prefer. All reps have to be done as touch & go so it’s important that you take the bar down smoothly and avoid that it crashes on you.

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 + Paused Overhead Squat
4.1 Find your 1+1RM. Pause for five seconds in the bottom position of the overhead squat.
4.2 Drop down to 90% and do five additional sets of snatch doubles.
4.3 Drop down to 60% and do ten sets of ten overhead squats for time. You have to start the set by snatching it, which will count as a rep. If you take a step forward or backwards then that lift is a no-rep and does not count.

5. Snatch Pulls
5.1 Do five sets of three reps at 90% of 4.1.

Instructional video here: https://www.youtube.com/watch?v=BJIQzYF_0Wk.

Day 10

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 + Split Jerk
3.1 Find your 2RM. Start by doing the two cleans where you are allowed to drop after the first rep and then finish with the two jerks.
3.2 Drop down to 90% and do three sets of either 1+2 or 2+1. Chose the weakest of the two lifts.

4. Front Squat
4.1 Do five sets of triples at the heaviest weight possible. It needs to be a weight that you can do all five sets with.

5. Strict Press
5.1 Do five sets of 3-5 reps at your 5RM from week one. The goal is to do five times five. If you already did that last week you increase the weight with 2,5kg and do the prescribed work.

Day 11

1. Barbell Cycling Warm-Up
10-1 of power clusters and hang power clean + push-jerk. All sets must be done unbroken. This means that you do ten touch & go power clusters, put the bar down, do ten hang power cleans + push-jerks, put the bar down and then do the same with sets of nine, eight, seven, etc. In the second exercise you do a full hang power clean + push-jerk as on rep and not all ten hang power cleans first.

2. Back Squat
2.1 Find your 2RM.
2.2 Do five sets of doubles at 90%. The goal is to make it heavier than last week.

3. Deadlifts
3.1 Do one set of twenty reps and then three sets of ten reps at 60% of your 1RM. You need to complete one set every fifth minute or faster.

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

1. Paused Front Squat
1.1 Find your daily max in singles. Squat down slowly and sit completely still in your bottom position for five seconds before standing up as fast as you can.
1.2 Do five additional singles but without the pause in the bottom.

2. Cluster + Jerk Cluster
2.1 Find your daily 1+1RM. The difference between the two exercises is that in the cluster you go from a clean to a push-press so that your legs are straight the moment you get the lockout. In a jerk cluster you are allowed to go under the bar and thereby turn it into a push-jerk instead of a push-press.

3. Paused Touch & Go Push Press
3.1 Find your 3RM. Every rep has to be done with a three second pause in the dip and as touch and go.