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 doubles.
3.2 Drop down to 90% and perform a double in snatch every minute for as long as possible. If you fail a lift you can try again if it’s within the one-minute window. Don’t do TNG but drop the bar to the ground instead. If you fail the second lift in the set it is only that lift that must be re-done. The whole set is not no-repped, which has been the case in previous programs.

 

– 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 100 in snatch for a double. That is his bottom level and every time he is doing snatch for doubles 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 doubles.

4.2. Drop down to 90% for a triple; 85% for four reps, 80% for five reps, 75% for six reps, 70% for seven reps, 65% for eight reps, 60% for nine reps and 50% for a rep-out set.

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 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.


3. 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.

 

4. Clean & Jerk Chipper
The percentages are based on your heaviest CNJ single from the previous week. If you have just started the program you base it on the heaviest CNJ you have done within the last few weeks. It is squat clean + split jerk on every lift.

5 reps on 70%, 75%, 80%, 85%, 90% and then back down again. So 45 reps in total.

5. Strict press

5.1 Perform a 10-1 in strict press on approximately 50% of your 1RM and with a three second pause overhead on every single rep. It is better that the weight is a bit too light than a bit too heavy. Make sure that your whole food is in the ground in the overhead position: heels AND toes in the ground for optimal balance.

 

1. TNG Power snatch.
1.1 Establish a daily max in TNG power snatch for doubles.
1.2 Drop down to 80% and perform five additional sets of triples.

Twist: In 1.2, if you lose your balance by stepping forward or back the whole set it no repped. You drop the bar to the ground, take a short break and then go again. If you outright fail a lift there is a ten burpee box jump overs penalty before you can continue with the set.

 

2. Heavy DT.
Five rounds of 12 deadlifts, 9 hang power cleans and 6 shoulders to overhead. The weight is 60-70% of your heaviest single in power clean + power jerk from the previous week. If you have just started the program you base it on the heaviest power clean + power jerk that you have done within the last few weeks.

Strategically the rule of thumb is to do:
1. 11 deadlifts and drop the bar.
2. Do the last deadlift with the same grip as in the hang power cleans and then follow up with a set of hang power cleans but not unbroken.
3. Do the rest of the hang power cleans and continue straight into shoulders to overhead where you go unbroken.

 

 

1. Front squat
1
.1Establish a 3RM in front squats.
1.2Drop down to approximately 75% and do three additional sets of five reps but as 1,5 front squats. Three long seconds in the top position on every rep.

 

2. Deadlift
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. Bench press
3.1 Establish a 5RM in bench press.
3.2 Drop down to 90% and do three additional sets of five.
3.3 Drop down to 80% and do three additional sets of five.

 

4. 21-15-9 in strict pull-ups, chest to bar 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!