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 threereps 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 starting position and in the 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.


3. Heavy, heavy Isabelle.
30 snatches on 100 kilo for the men and 60 for the ladies for time. The first week all thirty reps have to be squat snatches and the lift is a no-rep if you step forward or back on the way up.

The second week you are allowed to power snatch or mix it up any way you chose and you won’t get no-repped for shitty technique either.

Scale as needed if the weight is too heavy for you. And better a bit too light than a bit too heavy.

Be sure to tag me on Instagram and to post your time if you manage to complete it the RX weight.

 

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. Heavy, heavy Grace.
30 clean & jerks on 120 kilo for the men and 80 for the ladies for time. The first week all thirty reps have to be squat clean and split jerks.

The lift is a no-rep if you:

1) Don’t get the bounce in the clean but instead sit dead still in the bottom position.
2) Step forward or back on the way up in the clean.

3) Lose the balance in the split by putting the feet together in the wrong order.

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

 

The second week you are allowed to power clean or power jerk or mix it up any way you chose and you won’t get no-repped for shitty technique either.

Scale as needed if the weight is too heavy for you. And better a bit too light than a bit too heavy.
Be sure to tag me on Instagram and to post your time if you manage to complete the RX weight.

 

 

1. Back squat
1.1 Establish a daily 2RM in back squat.
1.2 Drop down to 90% and perform five additional doubles.
1.3 Stay on 90% and do five additional singles. Increase the weight if possible.

2. Snatch pulls
2.1 Establish a daily 3RM in snatch pulls.
2.2 Drop down to 90% and perform three additional triples.
2.3 Drop down to 75% percent and perform a set of ten reps.
2.4 Drop down to 60% and perform a set of twenty reps.

– If you are deadlifting the next day and you know it will be tough consider adding the snatch pulls after the deadlifts or add an additional rest day between the two.

3. Snatch grip behind the neck push-press
Perform 50 reps on 60% of your Isabelle weight from Day 1. Break up as needed. Do it from rack, do all reps as touch and go and do not go to failure in any sets.

I personally prefer to use what I call “mid-grip” which is between my snatch and my CNJ grip. It’s takes some pressure off my wrists but I am still wide enough to press efficiently. Feel free to experiment with the width of the grip.

Also, this exercise is meant to strengthen your upper body. Don’t rely on your legs so much that your upper body is hardly working.

4. Bench press
4.1 Establish a daily 5RM in bench press.
4.2 Drop down to 90% and perform three additional sets of five.
4.3 Stay on 90% and perform three additional triples.

 

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 triples.
3.2 Do three additional sets of triples on 90%.
3.3 Do one set of ten reps on 60-70%.

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

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.