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 five 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 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-, bottom- and top position.
The title says it all. Three second pause in the three different positions. Don’t be a retard and count too fast or excessively slow.
The pauses are required in 3.1, 3.2 but not 3.3.

3.1 Establish a daily max in singles.
3.2 Drop down to 80% and establish your second daily max in singles.
3.3 Drop down 85% of the heaviest single that day and do as many reps as possible in ten minutes.

4. Snatch pulls.
4.1 Do five sets of three reps on 110% of the heaviest single you hit. Thee second pause in the starting position of every rep.
4.2 Drop down to 70% and do twenty reps unbroken but not as TNG. No requirements for pauses in any positions in this set.

5. Snatch deadlifts – Ilya Ilin style!
These are not just regular deadlifts with a wide grip. On the contrary, you move the bar slowly from the ground and then stop with your legs still bent and upper body over the bar. You hold this position for three long second with the bar glued to the thighs.

Watch these two videos before trying it:

https://www.youtube.com/watch?v=L4imM4g2PT8


5.1 Drop down to 50% of the heaviest single and do five sets of five reps of snatch deadlifts.

– Straps are allowed and highly recommend in the snatch pulls and snatch deadlifts. The percantages for 4.2 and 5.1 are not written in stone. If you know what you are doing you can change the 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. TNG cleans + split jerk
3.1 Establish a daily max in two TNG cleans and one split jerk.
3.2 Perform ten singles in clean & jerk (squat clean + split jerk) at the heaviest weight of 3.1.

4. Power clean + hang clean + power jerk
4.1 Establish a daily max in the complex.
4.2 Ten minutes AMRAP at 70% of your daily max. Three power cleans, five hang cleans, seven power jerks. When you have finished one round you simply continue with the next.
If you break up the set of power jerks you have to hang clean the bar to continue where you left off.

 

 

 

1.Overhead squat setup + overhead squat.
Squat clean the weight, move it from shoulders to traps, re-grip, split jerk it and do one overhead squat. That is the “overhead squat setup” that I would like you to utilize when you:

1.1 Establish a daily max in overhead squat setup + overhead squat.
1.2 Drop down to 80% and do ten additional reps. The full setup and an overhead squat count as one rep.
1.3 Drop down to 70% and do ten additional reps. The full setup and an overhead squat count as one rep.
1.4 Drop down to 60% and do ten additional reps. The full setup and an overhead squat count as one rep.

Rule 1. In 1.2 you must perform the overhead squat setup with a 1,5 clean rather than a normal clean. In a 1,5 clean you stand halfway up, go down again and then stand all the way up. No pauses in the bottom position, however.

Rule 2. In 1.3 you do a regular squat clean again but instead of split jerking the weight overhead you must power jerk it. When power jerking you can either keep the feet bolted to the ground or you can move them. Bot options are permissible. You must, however, catch the bar with your legs bent.

Rule 3. In 1.4 you do a power clean but instead of power jerking the weight overhead you must now push-press it. When you do the push-press you need to secure the lockout overhead with legs completely straight. Do not go under the bar.

In both 1.2, 1.3 and 1.4 you still have to move the bar from shoulders to traps and re-grip.

Rule 4. If you do not get the bounce in a 1,5 clean or a regular one, if you lose balance in the split jerk and put your feet together in the wrong order, or if you step forward or back as you stand up the overhead squat then that lift is a no-rep.

Rule 5. If you flat out fail a lift you have to do ten burpees over the bar as punishment before being able to continue with the set.

– All of this is done as a workout. Get fucked on pre-workout, put techno on, stop talking and get the work done as fast as you can without letting the technique break down.

 

 

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 singles.
3.2 Do ten additional sets of singles at 85-90%.

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. Bench press, strict press and bent over barbell rows.
5.1 20 minutes AMRAP of the three exercises above. Five reps at each station. You chose a weight yourself but try to make it one that allows you to go unbroken in each set until the very end.

Refrain from an excessively wide grip in the benchpress.

Three seconds pause overhead on every single strict press. Remember to stay completely flat footed for those three seconds by keeping the toes in the ground along with the heels.

Keep the elbows close to the body in the barbell rows, squeeze for one second in the top and lower the bar in controlled fashion without letting it touch the floor.

Squatting in the program – taking a new approach!
Many of my students have had great results following the Russian Squat Cycle. We are going to integrate that into the program in the following way:

1. Follow the link posted below and type in the weight that you know you can back squat on any given day – especially on a bad day!

2. You now have three squat sessions to do on a weekly basis. You decide yourself when to add them but make sure that you are not squatting two days in a row. Monday, Wednesday, Friday or Tuesday, Thursday and Saturday is a good idea.

3. As you get farther into the cycle and some of the sessions end up being very demanding, I want you to start the session with the squats and do the weightlifting – or whatever else you had on your program – afterwards. The squat cycle is numero uno priority and you need to be ready for it.

http://exrx.net/WeightTraining/RussianSquatProgramGenerator.html