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

NB! The hang snatch can be done as a high hang snatch also. The only requirement is that the bar position is not below the knee caps in the starting position. Keep experimenting in order to find the optimal starting position, which differs a lot from person to person.

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 on an empty bar in A, B, C, D, E. Three seconds pause in the catch position in C, D.

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. Hang snatch

3.1 Daily max in hang snatch for singles.
3.1 Five addition reps on 90% of 3.1.

 

4. 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 catch position in C, D.

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.

 

5. Snatch

5.1 Daily max in doubles.

5.2 Five additional doubles on 90% of 5.1.

5.3 Five additional singles on 90% of 5.1.

Done! Get your shake and banana.

Day 1 continued…

You are not supposed to do this session together with the snatches. If possible try to get some food, get some rest in order to go harder. If the sessions are split up you can put more effort into it.

 

6. Back squat

6.1 Daily max in 5 reps.

6.2. Drop down to 90% and do five additional sets of 5 reps.

6.3 Stay on 90% and do five additional sets of triples.

6.3 Drop down to 70% of 5.1 and do one max-rep set.

NB! A power clean is a power clean. If I simply write “clean” it is never a power clean but always a squat clean.

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 in the fingertips. You’re allowed to use the hook grip but it is not a requirement.

 

3. Split Press

Three sets of five reps with an empty bar. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

 

4. Clean & Jerk warm-up

Three sets of three reps in A, B, C. Be sure to use a large plate, and not the small metal plates, to get the right distance from the floor. Three second pause in the catch position of all the power cleans, power jerks, split jerks and overhead in the push-press.

First do all the cleans in a set and then continue with all the jerks.

  1. Power Clean + Push Press.
  2. Power Clean + Power Jerk.
  3. (squat) Clean & (split) Jerk

 

5. Clean & Jerk

5.1 Daily max in doubles.

5.2 Five additional doubles on 90% of 5.1.

5.3. Five additional clean + front squat + split jerk on the same weight.

5.4 Drop down to 70% of 5.1 and do a set of one clean, as many front squats as possible followed by one jerk. The challenge is to push hard in the front squats while leaving enough energy for a solid jerk. If you fail the jerk you have to go again.

 

6. Split Press

6.1 Three sets of five reps with an empty bar from the shoulders. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

Then,

6.2 Three sets of five reps from the back. Maintain a tight midline throughout the set to avoid arching the lower back.

1. OHS

1.1 Daily max in overhead squat for doubles.

I want you to clean or power clean the weight, move it from shoulders to behind the neck, switch to snatch grip, split jerk it overhead and then do the two overhead squats.

1.2 Drop down to 80% of 1.1 and do as many overhead squats as possible in one set (without breaking an arm or injuring the wrists).

1.3 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, split jerk it overhead.

1.4 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, power jerk it overhead.

1.5 Stay on the same weight and do ten reps of the setups but without the actual overhead squat. I want this setup to be power clean, move the bar from shoulders to behind the neck, switch to snatch grip, push-press it overhead.

1. Front squat

1.1 Fifty (50) reps on 70% of your all-time 1RM. You split it into as many sets as you have to. Avoid failure.

 

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. Same weight in all three sets.

 

3. Circle Training. 10-1 in five different exercises. 

A. Power clusters (power clean and directly from the catch position into a push-press).

Last week it had to be done as TNG. This week I want to see a heavier weight and you dropping the bar. Stick to singles.

B. Strict press.

Chose a somewhat light weight so that the movement is not grinding and you can maintain a tight midline on every rep. No arching and leaning back! Same weight as last week but this time I want a three second pause on the shoulders (to improve the front rack) and a three second pause overhead (to improve balance) on every single rep.

C. Strict toes to bar.

Keep you legs straight, your feet together and lower your legs slowly on the way down. This is more important than full range of motion.

D. Power snatch.

TNG and unbroken on every set. Chose the weight accordingly. Round 5, 4, 3, 2 and 1 have to be done as hang power snatches (still unbroken).

E. Strict pull-ups or, if possible, chest to bar.

You can choose whatever grip you wish and change it throughout the workout. Maintain a hollow position and lower yourself slowly. Even if it takes twice as long to complete the workout.