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. hang
Two sets of five reps in A, B, C, D, E. 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 and then you check.

3. Hang snatch
3.1 Establish your daily 3RM.
3.2 Drop down to 80% of the just established 3RM and establish your daily 2RM. You have to hit at least the same weight as you got in triples.
3.3 Drop down to 80% of the just established 2RM and establish your daily 1RM. You have to hit at least the same weight as you got in doubles.

In hang snatches straps are both permitted and recommended for triples and doubles but not for singles.

NB. Next week I want you to do hang cleans instead of hang snatches. You skip the snatch specific warm-up from the first week and substitute it with something of your own choosing.

4. Back squat

4.1 Establish your daily 4RM.
4.2 Do five additional doubles at the same weight.
4.3 Drop down to 70% and do 20 reps with a three second pause in the bottom position. Every time you break up the set there is a +3 reps penalty.

Explanation: You do ten reps in the first set. That leaves you with 10+3. You then do another set of ten reps, which leaves you with 3+3 reps left. You do 6 reps in the third set and have completed the workout.

 

 

1.Power snatch.

1.1 Establish your daily 1RM in power snatch.
1.2 Drop down to 60 kilos for man and 40 for women and do 30 power snatches for time. You have to do as many reps as possible in the first set. If you can’t do half the reps on the chosen weight you have to scale it for the following week.

2.Power clean + power jerk

2.1 Establish your daily 1RM in power clean + power jerk.
2.2 Drop down to 60 kilos for men and 40 for women and do 30 power cleans + power jerks for time. You have to do as many reps as possible in the first set. If you can’t do half the reps on the chosen weight you have to scale it for the following week.

 

International Max-Out Friday in Honor of Ilya Ilin!

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 three 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 positionand 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 pull + snatch
3.1 Establish your daily 1RM.

4. Burpees & Snatching
In 12 minutes perform one hundred burpees over the bar and then establish a daily 1RM in full snatch. The burpees can be performed in whatever way as long as you actually do a burpee AND JUMP over the bar without touching it.

5. Clean & Jerk (squat clean + split jerk)
5.1 establish a daily max in triples. Do a full lift, drop the bar to the floor and go again. Stay close to the bar between reps. Short breaks.
5.2 Drop down to 80% and do three additional sets of triples but this time you have to first do all the cleans as touch n’ go and then all the jerks. The jerks do not have to be TNG.

 

1.Front squat

1.1 Establish your daily 4RM.
1.2 Do five additional sets of four reps at 90%.

2. 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.

 

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

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

2.3 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.

 

* IMPORTANT*

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.

 

Squatting update!
Fellow gangstas,

 

You now have two options. If you are currently following the Russian squat cycle and wish to complete it, or if you haven’t tried it out yet but wish to do so, by all means do it. If you have already experienced progress from doing one cycle, I recommend you do another. If it ain’t broken, don’t fix it.
However, if you feel it is time to try something new I have integrated several squat workouts in the program but it is either or and not both. Following both the Russian squat cycle and the additional squat sessions would be overkill. Chose one and stick to it. There are many different ways to build up a squat and any given one works better for some people than for others.

Good luck!

 

(old post) 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