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 3RM.
4.2 Do ten additional snatch singles at the weight 3RM 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.

Inspirational video for the touch and go triple: https://www.youtube.com/watch?v=_SN7idiW068.
Inspirational video for the paused snatches here: https://www.youtube.com/watch?v=kSWbfpR0sjI.

5. Touch and Go Snatch Pulls
5.1 Stay at the 3RM weight and do 10-1 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. Do one full lift at the time.
3.2 Do five additional sets of one clean + one front squat + one jerk at your 2RM.

4. Front Squats
4.1 Do five sets of triples 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 5RM.
5.2 Do five additional sets of three strict press followed up by max-rep touch and go push-presses at the 5RM weight. You go directly from strict press to push-press and should get at least ten reps (3+7) in every set. Do one round every third minute.

Day 3

1. Barbell Cycling Warm-Up
10-1 in hang power clean + push jerk and thrusters at 40kg for men and 25kg for women. Do one hang power clean + push jerk and take it down to the thighs and you have completed one rep. Start every round of thrusters by doing a cluster from the floor, which in itself counts as a rep. Every round has to be done unbroken. The goal is not to go really hard as that will take too much away from the rest of the session but rather to use it as a good warm-up and chance to practice technique.

2. Back Squat
2.1 Find your 10RM. If you already did this in Block VII you can skip this part and go directly to the next part.
2.2 Do a set of 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time. Every set must be done unbroken.

3. Deadlifts
3.1 Do one set of twenty reps and then three sets of ten reps at 65% 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.

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 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.

Day 4

Bulgarian Hour! Find your daily max in:

1. 1,5 Overhead Squats f. Rack.
Squat all the way down, half way up, all the way down again and then all the way up. It’s  a common mistake to let the upper body tilt forward and to consequently lose the bar forward in the 1,5 version. Keep the upper body vertical and the bar in a solid lockout behind the ears.

2. Hang Power Snatch Doubles
You are only allowed to drop the bar after the second rep.

3. Hang Power Clean + Touch and Go Power Clean + Split Jerk

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 Anyhow + Bar Facing Burpees
3 rounds of 6 snatch anyhow + 6 bar facing burpees over the bar at 40% of your 1RM.
3 rounds of 5 snatch anyhow + 7 bar facing burpees over the bar at 50% of your 1RM.
3 rounds of 4 snatch anyhow + 8 bar facing burpees over the bar at 60% of your 1RM.
3 rounds of 3 snatch anyhow + 9 bar facing burpees over the bar at 70% of your 1RM.
3 rounds of 2 snatch anyhow + 10 bar facing burpees over the bar at 80% of your 1RM.
3 rounds of 1 snatch anyhow + 11 bar facing burpees over the bar at 90% of your 1RM.

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. Cluster + Touch and Go Power Clean Double + Hang Clean Triple
2.1 Find your daily max in the complex. You cannot drop the bar until the last hang clean has been completed.

3. Paused Front Squat
3.1 Find your daily max in paused front squat doubles.
3.2 Accumulate one minute in the bottom position with the weight of the heaviest double. You have to accumulate the time by doing a paused front squat but you can split it up whatever way you like. The time in the bottom position only counts if you are able to stand the weight up and rack the bar. If you fail in this the seconds accumulated in that set does not count.

Day 7

1. Back Rack Push Press + Overhead Squat + Back Rack Power Jerk + Overhead Squat + Split Jerk + Overhead Squat
1.1 Find your daily max in the complex.

2. Back Squat
2.1 Find your 4RM.
2.2 Do five additional sets of doubles at the 4RM weight.

3. Deadlifts
3.1 Do one set of twenty reps and then three sets of ten reps at 70% 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.

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 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.

Day 8

1. Strict Press Ladder
Start with 70% of your 5RM from Day 2 and do three reps every third minute. Increase with 5kg after each successful set.

2. Push Press Ladder
When you have reached your limit in strict press you switch to push press. Do one round at the heaviest weight that you managed +5kg and keep increasing with five kilos after each successful round. You are allowed to do touch and go reps but it is not required.

3. Push Jerk Ladder
When you have reached your limit in push press you switch to push jerk. Do one round at the heaviest weight that you managed +5kg and keep increasing with five kilos after each successful round. You are allowed to do touch and go reps but it is not required.

4. Split Jerk Ladder
When you have reached your limit in push jerk you switch to split jerk. Do one round at the heaviest weight that you managed +5kg and keep increasing with five kilos after each successful round. You are allowed to do touch and go reps but it is not required.

– You have to complete a round every third minute. It might be easy in the beginning but take the rest as it will allow for heavier weights in the end.

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 + Hang Snatch
4.1 Find your 1+1RM.
4.2 Do twenty hang snatches for time at 80%. You have to do a full snatch from the floor in order to start a set of hang snatches.

5. Below the Knees Snatch Pulls
5.1 Do five sets of three reps with a three second pause in the position below the knees.

It’s very important to keep the chest and chin up from the top position and as you lower the bar down to the starting position below the knee. Be sure to stand completely still while counting to three with the lower back flat NOT rounded.

Day 10

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

Use the same weight as for the Snatch Warm-Up on the first day of the week + 10kg.

2. Clean & Jerk Chipper
You have one hour to get as far as possible. You can freely chose between power and cleans in the first part of the lift and push jerks or split jerks in the second part. Or you can mix it up as you wish during the chipper. All weights are in kilos.

60/45 x   10
70/50 x   10
80/55  x   10
90/60  x   10
100/65 x   10
110/70 x   10
120/75 x   10
130/80 x   10
135/85 x   10
140/90 x   10

Day 11

1. Warm-up
Do three unbroken rounds of 5 snatch pulls + 5 muscle snatches + 5 power snatches + 5 snatches. All reps have to be done as touch and go and in the power snatches and snatches you are allowed to keep your feet in the ground (the bolt style) instead of jumping out on every rep. Some people find this to be more effective in cycling light weights.

2. Back Squats
2.1 Find your daily 2RM.
2.2 Do five additional singles at the weight of the heaviest 2RM.
2.3 Drop down in weight for five sets of five reps of paused back squats. Squat down so slowly that you sit completely still when you get to the bottom and stay there for five seconds without moving at all before exploding up.

3. Deadlifts
3.1 Do one set of twenty reps and then three sets of ten reps at 65% 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.

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 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.

Day 12

Bulgarian Hour, Part 1. You have one hour to max out in the following three lifts:

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

2. Hang Power Clean
2.1 Find your daily 1RM.

3. Bench Press
3.1 Find your daily 1RM.

Part 2, Chipper Time!
For time:
25 reps in bench press at 70% of your 1RM.
25 overhead squats at 70% of your 1RM.
25 sumo deadlift high pulls at 50% of your 1RM hang power clean.
25 reps in bench press at 70% of your 1RM.
25 hang power cleans at 70% of your 1RM.
25 sumo deadlift high pulls at 50% of your 1RM hang power clean.