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

The following program will be repeated for two weeks

 

1. 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.
2. Snatch warm-up f. the ground

Two sets of five 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 catch position in C, D.

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch with a three second pause in the bottom position.

Draw a line with chalk and make sure that you are not jumping forward. Don’t check the line as you land but when you are in the top position. First you lift then you check.

 

3. Snatch
3.1 Daily max in snatch for singles.

3.2 Do five additional singles on 90%.

3.3 Do five additional doubles on 80%.

3.4 Do five additional triples on 70%.

– You need to develop what I term “the bottom level”. Enter my student Philip Thun Bisgaard. On a great day Philip can snatch 115+. On a bad day, a real shitty day, actually – hands torn, nervous system fried, last event on the last day of a three-day competition, etc. – he can always nail 105 in snatch. That is his bottom level and every time he is doing snatch for singles he is going to lift that weight as a minimum, or fail trying. All successful lifts above that weight are assisting in increasing the bottom level over time.

Did you notice that I changed it from 100 to 105? You should be putting in the work to make your bottom level rise, too. Reading this and doing the session is a good start but it’s not enough. You need to be motherfucking focused on what you are doing when you train. No talk. No Instagram or Facebook. No fooling around. No bullshit. Train hard and nothing else.

 

4. Back squat

4.1 Daily max in doubles.

4.2. Drop down to 90% and do five additional doubles.

 

1. 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.


2. Front Sots Press

Performed with an empty barbell and with clean grip. Press the barbell overhead in a controlled fashion, hold the lockout position for a couple of seconds and then lower the barbell back to the shoulders. Keep your upper body as vertical as possible and be in balance throughout the set.
Be sure not to go too deep in the bottom position if you don’t feel comfortable. Start high and gradually go lower rep for rep and set for set.


3. 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, and this is important, 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’re allowed to use the hook grip but it is not a requirement.

 

4. Clean + front squat + split jerk
4.1 Establish a daily max in clean + front squat + split jerk.
4.2 Drop down to 90% and do five additional sets of singles.
4.3 Drop down to 80% and do five additional sets of doubles (two cleans + two front squats + two split jerks).
4.4 Drop down to 70% and do five additional sets of triples (three cleans + three front squats + three split jerks).

 

5. Split jerk w. five second pause in the split
5.1 Five sets of five reps on 35% of your 1RM CNJ. Remember to count slowly in the pause in the split.

 

1. Power snatch + hang snatch + overhead squats

1.1 Establish a daily max in this complex.

You are only allowed to drop the bar to the ground after finishing the overhead squat.
1.2 Drop down to 60% and do the following workout: ten snatches, ten hang snatches and ten overhead squats. Then do it again with nine reps, eight reps, etc. You can drop the bar as much as you want. If you drop the bar in a set of overhead squats you have to hang snatch the weight to continue with the set of overhead squats and the hang snatch itself will not count as a rep.

 

 

1. Back squat
1.1 Establish a daily 4RM.
1.2 Do five additional sets of doubles on the weight of the 4RM.

2. Deadlift 

2.1 Establish a conservative 5RM in deadlift. 

2.2 Drop down to 80% and do three additional sets of fives. 

2.3 Drop down to approximately 60% and do one set of twenty reps, one set of fifteen reps, one set of ten reps and one set of five reps. Take as much rest as needed to perform the set with good form. 

It is of utmost importance that you never hit failure not get close to it when deadlifting in training. You need to focus on good posture on every single rep of each set; you need to stand it up fast but lower the bar slowly as to maintain posture. A good rule of thumb is to lower the bar so slowly that it almost doesn’t make a sound when the plates touch the ground.


3. TNG push-press
3.1 Establish a daily 5RM.
3.2 Do three additional sets on 90%.

4. 10-1 in TNG push-press and pull-ups
the weight for push-press is 60% of the previously established 5RM. The pull-ups must be performed strict. Good form and not a good time is important in this workout.