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.Back squat.
1.1 Establish your daily 5RM.
1.2 Drop down in weight and establish your daily 3RM, which should be at least as heavy as the 5RM.
1.3 Drop down on 100/220 if you are male or 70/154 if you are female and do as many reps as possible. If that weight is too heavy you scale the weight as needed.

 

2. 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.

3. Snatch warm-up f. the ground
Two sets of FIVEreps 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 overhead position of the muscle snatches, the catch position in C, D and in the bottom position of the full snatch.

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. Everything performed as TNG.


4. Hang snatch + TNG snatch + OHS
4.1 Establish a daily max in this complex.
4.2 Do five additional sets on 90%.
4.3 Do one set on 80% with as many overhead squats as possible.

Technical advice: 1) Keep the bar very close to the body in the hang snatch as you lower the bar and as you pull. 2) Finish the pull phase in the TNG snatch but without leaning your upper body back and swinging the bar. The pull has to be straight up.
3) Go down slow in good balance and stand up fast without a pause in the bottom position in the OHS.

5. Snatch pull + TNG snatch pull.
5.1 Five sets of 1+1 on 110% of your daily max in the complex.
5.2 One set of 2+2 on 100% of your daily max in the complex.
5.3 One set of 3+3 on 90% of your daily max in the complex.
5.4 One set of 4+4 on 80% of your daily max in the complex.
5.5 One set of 5+5 on 70% of your daily max in the complex.

 

 

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.Clean + split jerk

3.1 Establish a daily max in singles.

3.2 Do three additional sets of singles on 90% of 3.1.
3.3 Do three additional sets of doubles on 80% of 3.1.
3.4 Do three additional sets of triples on 70% of 3.1.

Rules:
1. The doubles and triples have to be TNG in the cleans but not necessarily in the jerks.

2. Every single split jerk in 3.2, 3.3 and 3.4 has to be performed with a three second pause in the split.
3. If you don’t get the bounce in a clean, if you lose the balance in the split or if you put the feet together in the wrong order the whole set is no-repped.

NB: The correct order of putting the feet together is to push the front foot back first and then move the rear foot up. Two steps to get from the split to a perfectly parallel position.

 

1.Power snatch.
1.1 Establish a daily max in power snatch for triples.
1.2 Establish a daily max in power snatch for doubles.
1.1 Establish a daily max in power snatch for singles.

Rules: Straps are allowed and recommended. You are neither supposed to drop the bar after a lift nor do it as TNG. You have to take the bar down to the ground smoothly and then reset the starting position.

2. Power clean + power jerk.
2.1 Establish a daily max in singles in power clean + power jerk.
2.2 Drop down to 80% and perform as many reps as possible in five minutes.

Strategic advice: drop the barbell every time instead of doing TNG.

 

 

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. Sots press.
Five sets of five reps performed with an empty barbell, with snatch grip and with a three second pause overhead. It is not uncommon to have difficulties with this exercise in the beginning, especially if you are struggling with overhead mobility and/or are weak. Don’t be afraid to scale to a lighter bar.
Technical advice: Keep your upper body as vertical as possible and be in good 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. Split jerk f. blocks/rack
3.1 Establish a daily max in doubles.
3.2 Do five additional sets of doubles on 90%.

4. Front squat
4.1 Establish a 5RM in front squat.
4.2 Do five additional sets of triples on the weight of the 5RM.

5. 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.

 

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

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

5.3 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.

The deeper you get into the deadlift cycle the less importance is given to the last two sets. As soon as you get to the point where it is not easy to do the three sets anymore, lets say half-way into the cycle or so, you should begin to lower the weight of set 2 and 3. In the end of the cycle it’s all about that one heavy set. You can either skip the two additional sets entirely or you can decrease the weight substantially.