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 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 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 Drop down to 90% and perform one snatch every minute for as long as possible. If you fail the lift you can try again if it’s within the one-minute window.

– 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 canalwaysnail 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.
4. Back squat

4.1 Daily max in triples.

4.2. Drop down to 50% and find your daily max in triples again.

 

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 & Jerk
4.1
Establish a daily max in singles.

5. Clusters.
5.1 Establish a daily max in singles.

6. Power clean + power jerk
6.1
Establish a daily max in singles.

7. 10-1 in clean & jerk, clusters and power clean + power jerk.
Drop down to 60% of your daily max and do a 10-1 in the three exercises. First do ten reps in clean & jerk (squat clean + split jerk every time!), then ten reps in clusters, then ten reps in power clean + power jerk and then on to nine reps.

 

1. Overhead squat setup + overhead squat.
1.1
Establish a daily max in overhead squat setup followed by three overhead squats.

I want you to power clean or (squat) clean the weight from the ground to your shoulders, move it from the shoulders to behind the neck, change from a narrow to a wide/snatch grip, split jerk the weight overhead, recover the feet and start the overhead squats. Be patient and technical in the setup. Don’t rush it.

Watch this demonstration: https://www.youtube.com/watch?v=IQbOkhBDiWo&list=PLIS-EgWsrJqPA47lmNNH1ZfVK_UieMowJ&index=56

1.2 Drop down to 90% and do ten OHS setups but not the actual overhead squat. If you lose your balance by having to step forward or back in either the power clean/clean or the split jerk then that lift is a no-rep and does not count.

2. Snatch pulls + hang snatch pulls.
2.1
Establish a daily max in doubles (two from the ground and then two from hang).
2.2
Drop down to 90% and do two additional set of doubles.
2.3 Drop down to 80% and do two additional sets of triples.

 

 

1. Front squat
1
.1 Establish a 5RM in front squats.
1.2 Drop down to approximately 70% and do three additional sets of five reps but as paused front squats. Three long seconds in the bottom- and top position.

2. Deadlift
In the last program we had a break from the deadlift cycle but a great number of people wrote to me that they wished to continue with it. Since I aim to please, I have decided to just stick to what I know to work. Below is the usual info on the cycle.

No straps, no belts. Use mix grip. I want you to use your strongest mix grip in the first set, the weakest mix grip in the second set and alternate for every rep in the third/last set.

You have to lower the barbell slowly and explode on the way up. I do not want you to smash the plates into the ground on every rep. Control is key. Make sure that your upper body is slightly tilted forward in the top and the hips neutral not opened. Forget about the hips and focus instead of stretching your legs while keep a slight upper body tilt in the top.

2.1 Ten reps, touch and go, strongest mix-grip.

2.2 Ten reps, touch and go, weakest mix-grip.

2.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

– My deadlift sessions are always a part of an ongoing cycle. If this is your first time doing it you chose a weight, which you could do 20-30 reps on. You pick a light weight. Every week the weight increases with 2-10 kilos depending on the person. Late into the cycle many weeks from now when you begin to approach failure you simply restart the cycle on a light weight with the stated goal of finishing that second cycle on a heavier weight than the first. Same weight in all three sets.

3. 10-1 in strict pull-ups (chest to bar if possible), strict toes to bar, hands-release push-ups and ring-rows.

– Do everything as strict as possible. It is much to be preferred to do it slowly but maintaining good form on every single rep than to rush through. This kind of workout is meant to build your physique – enjoy it!