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

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.

1.2 15 Strict Muscle Snatches, Version 1.
1.3 15 Overhead Squats, Version 2.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson Curls which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 100kg consider scaling to a 15kg bar. If you are a female snatching less than 75kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU 
1.2 https://www.youtube.com/watch?v=8s9pPJLqkgg
1.3 https://www.youtube.com/watch?v=_XzDVioIHrI

Part 2 – Warm-Up #2 – The Snatch Warm-Up.
2.1 10 Snatch Pulls
2.2 10 Muscle Snatches
2.3 10 Power Snatches
2.4 10 Deep Power Snatches
2.5 10 Squat Snatches

The weight for The Snatch Warm-Up should be 30-35% of your 1RM snatch. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle snatches, which should be smooth and technical and absolutely not a grind.

Complete all reps of one exercise before moving on to the next and divide the ten reps into two sets of five reps. In 2.3, 2.4 and 2.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
2.1 https://www.youtube.com/watch?v=b4rJgNmlEvc&index=20&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
2.2 https://www.youtube.com/watch?v=q-h_JknsasM&index=21&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
2.3 https://www.youtube.com/watch?v=oogzsAIM1eA&index=22&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
2.4 https://www.youtube.com/watch?v=US1l3spBWSk&index=23&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
2.5 https://www.youtube.com/watch?v=uZypCbKQTts&index=24&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo

Part 3 – The Snatch.
3.1 Find your 2RM in squat snatch. Pause for three seconds in the top- and bottom position and drop the bar to the floor from the top on both reps.
3.2 Drop down to 70% of the 2RM and find your 1RM. You need to lift at least as much as your 2RM and preferably +5 kilo. In this part you don’t need to pause for three seconds in the bottom- or top position but it’s important to show control before dropping as you would – or at least should – in a competition.

3.3 Drop down to 80% of the 1RM and do ten sets of one snatch pull + one touch & go snatch. In all ten sets it’s required to pause for three seconds both in the bottom- and top position of the touch & go snatch.

Rules: If you take a step forward or back or if you forget the designated pauses then the rep (and the entire set if you are doing more than singles) is no-repped and does not count. You need to do a solid rep/set before you can increase the weight. In part 3 any failed lifts carry a penalty of ten burpees. Understand that making a mistake in a lift and failing a lift are two different things. For example, forgetting the pause in the bottom position if it’s so designated or stepping forward on the way up count as a mistake and is therefore a no-rep but it’s not a failed lift. It’s always better to fight than to fail.

Part 4 – Back Squats.
4.1 Find your 5RM.
4.2 Do three additional sets of triples at the weight of the 5RM.

Day 2

Part 1 – Warm-Up #1.
1.1 15 Front Squats, Version 3.
1.2 15 Narrow Grip Overhead Squats, Version 2.
1.3 15 Front Split Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 100kg consider scaling to a 15kg bar. If you are a female snatching less than 75kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=p-uSZWl4HZc.
1.2 https://www.youtube.com/watch?v=kJa_nPMbNE0.
1.3 https://www.youtube.com/watch?v=1Cw2qUKElp4.

Part 2 – Warm-Up #2 – The Clean & Jerk Warm-Up.
2.1 6 Muscle Clean + Push Press.
2.2 6 Paused Power Clean + Push Press.
2.3 6 Paused Clean + Split Jerk, V1.
2.4 6 Paused Clean + Split Jerk, V2.
2.5 6 Paused Clean + Split Jerk, V3.
2.6 6 Clean & Jerk.

The weight for The Clean & Jerk Warm-Up should be 30-35% of your 1RM clean & jerk. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle cleans, which should be smooth and technical and absolutely not a grind.

Complete the three muscle cleans/power cleans/cleans before doing the three push-presses/splitjerks. Divide the six reps into two sets of three.

You need to pause for three seconds with the bar on the shoulders in the muscle cleans in 2.1 and with the bar overhead in the push-press. In 2.2 you need to pause for three seconds in the catch of the power clean and again in the top position of the push-press.
In 2.3 you are required to pause for three seconds in the catch of the power clean before initiating the front squat and pause again for three seconds in the split of the jerks. In 2.4 the pause is reduced to two seconds in both positions and in 2.5 the pause is down to just one second.

All the muscle cleans, power cleans and squat cleans have to be done with a full grip including the hook. In the push-presses and split jerks a full grip is required – with the bar placed in the palm of the hands rather than the finger tips – but without the hook.

Instructional videos:
2.1 https://www.youtube.com/watch?v=W1SJilRpMtg&feature=youtu.be
2.2 https://www.youtube.com/watch?v=yE3aq_5hmaQ&feature=youtu.be
2.3 https://www.youtube.com/watch?v=gjPurfVyKnU&index=15&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.4 https://www.youtube.com/watch?v=hvFOMECo340&index=16&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.5 https://www.youtube.com/watch?v=mgo2HctTUbY&index=17&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.6 https://www.youtube.com/watch?v=vXLiRL-leRM&index=18&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.

Part 3 – Clean & Jerk.
3.1 Find your 1RM in clean & jerk.
3.2 Drop down to 80% of your 1RM and do five sets of squat clean + paused front squat + split jerk. Increase the weight after each round if you can.

Part 4 – Front Squat
4.1 Find your 2RM.
4.2 Drop down to 90% for three additional sets of doubles.

Day 3

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Romanian Deadlifts.
1.3 15 Behind the Neck Snatch Grip Thrusters, Version 1.

Complete all reps of one exercise before moving on to the next. Do the first two exercises unbroken and divide the fifteen reps in 1.3 into sets of five.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU.
1.2 https://www.youtube.com/watch?v=j4VZjLvkSJY&feature=youtu.be.
1.3 https://www.youtube.com/watch?v=1C35BYxgHgY.

Part 2 – Behind the Neck Power Jerk + Overhead Squat.
2.1 Find your daily max in behind the neck power jerk + three overhead squats.
2.2 Drop down to 70% and do five sets of five reps. You need to do the power jerk, the overhead squat and then take the bar down to complete one rep – and you need five in each set. In 2.2 all reps have to be done with a three second pause in the bottom of the dip, in the catch position of the power jerk and in the bottom position of the overhead squat.

Instructional videos:
2.1 https://www.youtube.com/watch?v=h81qrXItltg.
2.2 https://www.youtube.com/watch?v=Gct1eoYHNqM.

Part 3 – Deadlifts.
Continue with the deadlift cycle.
This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.
All sets of the three different rep-ranges have to be done as touch & go.
Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 4 – Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

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

Part 5 – Glute-Ham Raise/Nordic Curls.
Do 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.

Instructional video: https://www.youtube.com/watch?v=59cOuaKeQLA.

Day 4

Part 1 – Barbell Yoga.
Spend fifteen minutes straight moving around with an empty barbell. You are not allowed to put the bar down but should be actively looking for positions where you feel stiff and then try to mobilise them.

Part 2 – Warm-Up.
Do two unbroken rounds of three power clusters + hang clusters + power jerks at 30% of your 1RM clean & jerk from Day 2.
Do two unbroken rounds of two power clusters + hang clusters + power jerks at 40% of your 1RM clean & jerk from Day 2.

Part 3 – Workout.
3.1 10-1 in power clusters + hang clusters + power jerks at 50% of your 1RM clean & jerk from Day 2.
In the first round you do 10 power clusters, 10 hang clusters and 10 power jerks. Then 9, 9, 9, 8, 8, 8, etc.

Instructional video:
3.1 https://www.youtube.com/watch?v=wnArAZIALdM&feature=youtu.be.

Day 5

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Strict Muscle Snatches, Version 2.
1.3 15 Overhead Squats, Version 2.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson Curls which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you as a man is snatching less than 100kg consider scaling to a 15kg bar. If you as a women is snatching less than 75kg consider scaling to a 10kg bar.


Instructional videos:

1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU 
1.2 https://www.youtube.com/watch?v=PbFaSo0R-VE

1.3 https://www.youtube.com/watch?v=_XzDVioIHrI

Part 2 – Warm-Up #2 – The Touch & Go Snatch Warm-Up.
2.1 10 Touch & Go Snatch Pulls
2.2 10 Touch & Go Muscle Snatches
2.3 10 Touch & Go Power Snatches
2.4 10 Touch & Go Deep Power Snatches
2.5 10 Touch & Go Squat Snatches

The weight for Touch & Go Snatch Warm-Up should be 30-35% of your 1RM snatch. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle snatches, which should be smooth and technical and absolutely not a grind.

Complete all reps of one exercise before moving on to the next and divide the ten reps into two sets of five reps. In 2.3, 2.4 and 2.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot. This warm-up having the twist of being “touch & go” instead of the standard one where you reset in the starting position on every rep means that you need to think about how to lower the barbell correctly. Make sure that you pause in the hips after having taken the bar down on every lift in every exercise. Lower the bar slowly to make sure that you have good posture in the upper body (big chest and flat back so to speak) and that you are lowering the bar in the same path that you would on the way up.

Instructional videos:
2.1 https://www.youtube.com/watch?v=SZYkNUFm0V0
2.2 https://www.youtube.com/watch?v=R0ahk-XSsUM.
2.3 https://www.youtube.com/watch?v=RRw6Fx9OV94.
2.4 https://www.youtube.com/watch?v=XYdfpZFafSY&list=PLIS-EgWsrJqOPfkpgeMG0RPRuf0Ttfqlw&index=7.
2.5 https://www.youtube.com/watch?v=kMGaTDzdBbc.

Part 3 – Snatch Pull + Touch & Go Squat Snatch.
3.1 Find your daily max in the complex. Demonstrate control in the top position before dropping the bar in the touch & go snatch.
3.2 Drop down to 85-90% for five additional sets of touch & go squat snatch doubles. On the first rep you need to pause for three seconds in the bottom position. On the second rep the pause in the bottom position is optional but not required but be sure to show control before dropping from the top.

Rules: If you take a step forward or back or if you forget the designated pauses then the rep (and the entire set if you are doing more than singles) is no-repped and does not count. You need to do a solid rep/set before you can increase the weight. In part 3.2 any failed lifts carry a penlty of ten burpees. Understand that making a mistake in a lift and failing a lift are two different things. For example, forgetting the pause in the bottom position if it’s so designated or stepping forward on the way up count as a mistake and is therefore a no-rep but it’s not a failed lift. It’s always better to fight than to fail.

Part 4 – Back Squats.
4.1 Find your 4RM.
4.2 Do five additional sets of doubles at the weight of the 4RM.

Day 6

Part 1 – Warm-Up #1.
1.1 15 Front Squats, Version 2.
1.2 15 Narrow Grip Overhead Squats, Version 2.
1.3 15 Front Split Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 100kg consider scaling to a 15kg bar. If you are a female snatching less than 75kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=r7FpHTVLZms.
1.2 https://www.youtube.com/watch?v=kJa_nPMbNE0 
1.3 https://www.youtube.com/watch?v=1Cw2qUKElp4.

Part 2 – Warm-Up #2 – The Clean & Jerk Warm-Up.

2.1 Muscle Clean + Push Press.
2.2 Power Clean + Push Press.
2.3 Paused Clean + Split Jerk, V1.
2.4 Paused Clean + Split Jerk, V2.
2.5 Paused Clean + Split Jerk, V3.
2.6 Clean & Jerk.

The weight for The Clean & Jerk Warm-Up should be 30-35% of your 1RM clean & jerk. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle cleans, which should be smooth and technical and absolutely not a grind.

Complete the three muscle cleans/power cleans/cleans before doing the three push-presses/splitjerks. Divide the six reps into two sets of three.

You need to pause for three seconds with the bar on the shoulders in the muscle cleans in 2.1 and with the bar overhead in the push-press. In 2.2 you need to pause for three seconds in the catch of the power clean and again in the top position of the push-press.
In 2.3 you are required to pause for three seconds in the catch of the power clean before initiating the front squat and pause again for three seconds in the split of the jerks. In 2.4 the pause is reduced to two seconds in both positions and in 2.5 the pause is down to just one second.

All the muscle cleans, power cleans and squat cleans have to be done with a full grip including the hook. In the push-presses and split jerks a full grip is required – with the bar placed in the palm of the hands rather than the finger tips – but without the hook.

Instructional videos:
2.1 https://www.youtube.com/watch?v=W1SJilRpMtg&feature=youtu.be

2.2 https://www.youtube.com/watch?v=yE3aq_5hmaQ&feature=youtu.be
2.3 https://www.youtube.com/watch?v=gjPurfVyKnU&index=15&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.4 https://www.youtube.com/watch?v=hvFOMECo340&index=16&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.5 https://www.youtube.com/watch?v=mgo2HctTUbY&index=17&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.
2.6 https://www.youtube.com/watch?v=vXLiRL-leRM&index=18&list=PLIS-EgWsrJqPRAA1-1t3iLnUl92aKsPy7.

Part 3 – Clean & Jerk.
3.1 Find your daily max in squat clean + front squat + split jerk.
3.2 Stay at the heaviest weight you managed in the complex and do five additional clean & jerks.

Part 4 – Front Squat
4.1 Find your 3RM.
4.2 Drop down to 90% and do three additional sets of triples. 

Day 7

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Romanian Deadlifts.
1.3 15 Behind the Neck Snatch Grip Thrusters, Version 1.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU.
1.2 https://www.youtube.com/watch?v=j4VZjLvkSJY&feature=youtu.be.
1.3 https://www.youtube.com/watch?v=1C35BYxgHgY.

Complete all reps of one exercise before moving on to the next. Do the first two exercises unbroken and divide the fifteen reps in 1.3 into sets of five.

Part 2 – Behind the Neck Power Jerk + Overhead Squat.
2.1 Find your daily max in behind the neck power jerk + two overhead squats.
2.2 Drop down to 70% and do five sets of five reps. You need to do the power jerk, the overhead squat and then take the bar down to complete one rep – and you need five in each set. In 2.2 all reps have to be done with a three second pause in the bottom of the dip, in the catch position of the power jerk and in the bottom position of the overhead squat.

Instructional videos:
2.1 https://www.youtube.com/watch?v=h81qrXItltg.
2.2 https://www.youtube.com/watch?v=Gct1eoYHNqM.

Part 3 – Deadlifts.
Continue with the deadlift cycle.
This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.
All sets of the three different rep-ranges have to be done as touch & go.
Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 4 – Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

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

Part 5 – Glute-Ham Raise/Nordic Curls.
Do 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.

Instructional video: https://www.youtube.com/watch?v=59cOuaKeQLA.

Day 8

Part 1 – Barbell Yoga.
Spend fifteen minutes straight moving around with an empty barbell. You are not allowed to put the bar down but should be actively looking for positions where you feel stiff and then try to mobilise them.

Part 2 – Warm-Up.
2.1 Do two rounds of three touch & go snatch pulls + three power snatch singles + one squat snatch followed up by two overhead squats at 40% of the heavist weight you managed in the snatch pull + touch & go snatch complex on Day 5.
2.2 Do two rounds of two touch & go snatch pulls + two power snatch singles + one squat snatch followed up by one overhead squat at 50% of the heavist weight you managed in the snatch pull + touch & go snatch complex on Day 5.

Part 3 – Workout.
3.1 Three rounds of ten touch & go snatch pulls, power snatches and unbroken overhead squats at 60% of the heavist weight you managed in the snatch pull + touch & go snatch complex on Day 5. The snatch pulls have to be done unbroken as touch & go and you are allowed to use straps. Stick to singles in the power snatches and do them without straps. Start the set of unbroken overhead squats by doing a squat snatch, which then counts as one rep.

Day 9

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.

1.2 15 Strict Muscle Snatches, Version 3.
1.3 15 Behind the Neck Snatch Grip Thrusters, Version 2.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five except for the Jefferson Curls which should be done unbroken.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 100kg consider scaling to a 15kg bar. If you are a female snatching less than 75kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2 https://www.youtube.com/watch?v=byXEUkz6BrI
1.3 https://www.youtube.com/watch?v=PzbkbrsqTb0

Part 2 – Warm-Up #2 – The Hang Snatch Warm-Up.
2.1 10 Hang Snatch Pulls
2.2 10 Hang Muscle Snatches
2.3 10 Hang Power Snatches
2.4 10 Hang Deep Power Snatches
2.5 10 Hang Squat Squat Snatches

The weight for The Hang Snatch Warm-Up should be an empty bar – the same one used in the beginning of the session. The two main criterias to fullfil are (1) that the bar doesn’t touch the knee caps at any point in the pull. The lowest point you can reach when lowering the bar from the hips toward the knees is the lower part of your quads. (2) that you reset and pause in the hips after taking the bar down before doing the next rep.

Complete all reps of one exercise before moving on to the next and divide the ten reps into two sets of five reps. In 2.3, 2.4 and 2.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Part 3 – Hang Squat Snatches.
3.1 Find your 2RM in hang squat snatches. On the first rep you have to pause for three seconds in the bottom position and show control in the top before taking the bar down without dropping it. On the second rep the pause in the bottom position is allowed but not required; however, a three second pause in the top before dropping is.
3.2 Drop down to 70% and find your 1RM. No pauses required but show control in the top before dropping.
3.2 Drop down to 90% for ten additional sets of one hang squat snatch + three snatch pulls from the floor. In snatch pulls, reset in the starting position every time and pause for three seconds with as much posture as possible before you start pulling from the floor.

Rules: If you take a step forward or back or if you forget the designated pauses then the rep (and the entire set if you are doing more than singles) is no-repped and does not count. You need to do a solid rep/set before you can increase the weight. In part 3.2 any failed hang snatches carry a penlty of ten burpees. Understand that making a mistake in a lift and failing a lift are two different things. For example, forgetting the pause in the bottom position if it’s so designated or stepping forward on the way up count as a mistake and is therefore a no-rep but it’s not a failed lift. It’s always better to fight than to fail.

Part 4 – Back Squats.
4.1 Find your 4RM.
4.2 Do five additional sets of doubles at the weight of the 4RM.

Day 10

Part 1 – Warm-Up #1.
1.1 15 Full Grip Front Squats, Version 2.
1.2 15 Narrow Grip Overhead Squats, Version 2.
1.3 15 Front Split Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 100kg consider scaling to a 15kg bar. If you are a female snatching less than 75kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=r7FpHTVLZms.
1.2 https://www.youtube.com/watch?v=N72IUqEgXGM.
1.3 https://www.youtube.com/watch?v=1Cw2qUKElp4.

Part 2 – Warm-Up #2
2.1 Do five rounds of two clean pulls + two power cleans + two hang squat cleans at the same weight used in the Clean & Jerk Warm-Up. Reset in the starting position on all clean pulls and power cleans.

Instructional video:
2.1 https://www.youtube.com/watch?v=8JPI5Pjs54w&list=PLIS-EgWsrJqOvOpHC33fmAy46ZTNwWBbV&index=1

Part 3 – Clean Pull + Power Clean + Hang Squat Clean
3.1 Find your daily max in cleab pull + power clean + hang squat clean.
3.2 Drop down to 70% and find your 1RM in what you judge to be the strongest of either power clean or hang squat clean. Keep in mind that the clean pull and the heavy power clean can tire you out for the hang squat clean. You need to chose the one of the two that will allow you to lift the heaviest possible weight right now.
3.3 Drop down to 90% of the heaviest weight from the complex and do ten additional sets of one clean pull + the weakest of the two lifts.

Instructional video:
https://www.youtube.com/watch?v=DRbJsrummz4&list=PLIS-EgWsrJqOvOpHC33fmAy46ZTNwWBbV&index=5

Part 4 – Front Squat
4.1 Find your 4RM.
4.2 Do three additional sets of doubles at the 4RM.

Day 11

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Romanian Deadlifts.
1.3 15 Behind the Neck Split Jerk + Overhead Squat + Takedown.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU 
1.2 https://www.youtube.com/watch?v=j4VZjLvkSJY
1.3 https://www.youtube.com/watch?v=IoLhCqnwTT0

Part 2 – Behind the Neck Split Jerk + Overhead Squat.
2.1 Find your 1RM in behind the neck split jerk + overhead squat.

Instructional videos:
2.1 https://www.youtube.com/watch?v=Arm6ocGf2Dg.

Part 3 – Deadlifts.
Continue with the deadlift cycle.
This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.
All sets of the three different rep-ranges have to be done as touch & go.
Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 4 – Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

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

Part 5 – Glute-Ham Raise/Nordic Curls.
Do 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.

Instructional video: https://www.youtube.com/watch?v=59cOuaKeQLA.

Day 12

Part 1 – Barbell Yoga.
Spend fifteen minutes straight moving around with an empty barbell. You are not allowed to put the bar down but should be actively looking for positions where you feel stiff and then try to mobilise them.

Part 2 – Warm-Up.
2.1 Three rounds of three touch & go power snatches, drop the bar after the last rep, then three thrusters and after the last one directly into six alternating overhead lunges.

Part 3 – Workout.
3.1 40-30-20-10 in Power Snatches + Thrusters + Alternating Overhead Lunges at 40% of your 1RM squat snatch.