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 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 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.

Notice that this week has five reps and not three reps in the snatch warm-up. Take slightly longer breaks and be sure not to let the lower back cramp up.

Last week I introduced a three second pause in the starting position and we will continue on that theme. The idea here is to improve the mobility of the starting position. Most of us are unable to have sufficient posture in the starting position and as a result generate less power in the pull phase.

The execution is simple: you find your starting position, hold it for three seconds with as much posture as possible and start pulling without any positional corrections.
Understand that added posture of the upper body should not change the angle. Said differently: don’t lean back the upper body as you try to improve your posture in the starting position.

 


3. Snatch w. three-second pause in the start- and bottom position.
The title says it all. Three second pause in the two different positions. Don’t be a retard and count too fast or excessively slow.
There is one additional twist. We are doing doubles and it’s neither touch and go nor with a drop. You have to take the bar down between reps and continue with the next lift without ever letting go of the bar. You are allowed to drop after the second rep, however, and straps are allowed. The pauses are required on every single rep.

3.1 Establish a daily max in doubles.
3.2 Drop down to 90% and do five additional sets of doubles.
3.3 Drop down 70% and do one rep-out set.

4. Snatch pulls.
4.1 Do five sets of five reps on 110% of 3.1.

5. Back squats
5.1 Establish your 5RM of the day.
5.2 Drop down to 90% and do 8 additional sets of five reps.

 

 

 

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 & Jerk
Squat clean + split jerk with a proper reset between the two.

3.1 Establish a daily max in singles.
3.2 Drop down to 70% and do seven sets of one clean + three split jerks.
If a set feels technically sound you can and should increase the weight. If the set didn’t feel technically sound or if it was simply pretty heavy you stick to the same weight. If it was outright bad you go down in weight.

4. Bench press
4.1 Establish a daily 4RM in bench press.
4.2 Drop down to 90% and perform five additional sets of four reps.

5. Strict press
5.1 Establish a daily 5RM in strict press.
5.2 Drop down to 80% and perform three additional sets of five.
5.3 Drop down to 60% and perform three additional sets of tens.

 

1.Power snatch + hang power snatch + overhead squat + TNG snatch
1.1 Establish a daily max in the complex. You are only allowed to drop the bar after the last lift.
1.2 Drop down to 70% and do one set where you finish with as many TNG snatches as possible.

2. Power clean + hang clean
2.1 Establish a daily max in the complex.
2.2 Drop down to 70% and do 50 front squats. You have to do a power clean and a hang clean to get the bar racked so you can begin a set of front squats. Neither the power clean nor the hang clean count as reps in front squats. Every time you break up a set there is a penalty of ten burpees over the bar.

 

 

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. 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.

 

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

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

4.3 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.

5. Sumo high pulls
You know the exercise from this years Regionals chipper. You can also watch Björgvin Karl Gudmundsson and Jakob Magnusson go at it here https://www.youtube.com/watch?v=bmL5RYuzIrQ&feature=youtu.be

5.1 Fifty reps for time at 70 kilos for the men and 50 kilos for the ladies. Those weights are for the heavy hitters. Scale as needed and better put the weight a bit too low.