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

3.1 Establish a daily max in triples.
3.2 Do five additional sets of doubles at the weight of the heaviest triple.

4. Snatch pulls
4.1 Five sets of five reps at 110% of the heaviest triple. Three second pause in the starting position of every rep.

5. Snatch pull + hang snatch pulls

Stay at the same weight and do one snatch pull + five hang snatch pulls. No pause required in the starting position.

6. 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


6.1 Three sets of ten reps at the weight of the heaviest snatch triple.

– Straps are allowed and highly recommend in the snatch pulls and snatch deadlifts. The percentages for 6.1 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. Clean & Jerk

3.1 Max-out in triples. I want you to do a full C&J, drop the barbell to the ground and then do the next lift.
3.2 Do five additional sets of doubles at the weight of the heaviest triple. You are NOT allowed to drop the bar after completing the first lift but have to do the next as touch and go. You have to complete the full CNJ before starting the second one. You are not allowed to first do two cleans and then two jerks.

You have to be a true Bulgarian and push the limit in triples!

 

4. Clean & Paused Split Jerk
4.1 Do ten rounds of one clean and five split jerks at 60% of the heaviest triple.

You have to stand still in the split for three LONG seconds on every single split jerk. If you lose your balance the WHOLE SET is no-repped.

Losing balance is as soon as you have to move a foot to adjust your position or regain balance; or by falling back after the three seconds are over instead of putting your feet together in controlled fashion.

You are, of course, allowed to fight for balance in the split – and you should!

 

 

 

1. Hang power snatch + hang snatch + snatch grip behind the neck thruster + snatch grip power jerk + snatch grip split jerk
1.1 Fifty hang power snatches, forty hang snatches, thirty snatch grip behind the neck thrusters, twenty snatch grip power jerks and ten snatch grip split jerks at 60% of your heaviest snatch triple from Day 1.

2. Hang power clean + thruster
2.1 Establish a daily max in the complex.
2.2 Do five additional sets at 90%.
2.3 10-1 at 50% of the heaviest complex. Five bar facing burpees over the bar every time you drop the bar to the ground.

The concept of 10-1 is simple. You first do ten hang power cleans and then ten thrusters, nine hang power cleans followed by nine thrusters, etc, etc.

 

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. Power jerk
3.1 Establish a daily max in triples.
3.2 Do five additional sets of triples at 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
5.1 Pick a light, medium and heavy weight (40, 60, 80 for example) and do five reps at each weight to complete one round. Do five rounds in total.

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