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

 

This program will be somewhat different from what you are used to. Instead of strictly having four days of training, I will list all the weightlifting sessions that the athletes in my current Weightlifting 101 Elite Camp #4 are doing.
If you follow the Russian squat routine you can add that in yourself.

The atmosphere in training is intense and the athletes really try to bring their A-Game for each and every session. I need you to do the same.

Session 1.

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.

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 your 2RM of the day. Don’t do TNG but drop the bar after each lift although with short breaks between

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.

Björgvin Karl Gudmundsson, Philip Thun Bisgaard and André Houdet are tied for the 1st place with 120 kilos in (4).

Session 2.

 

1.Warm-up
Start by picking up the bar and move around with it for three minutes. Use the bar as a tool to warm up and try to be creative in hitting different positions. Do not put the bar down before the time is up.

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 Daily max in CNJ triples. The cleans must be performed as TNG but the jerks are done one rep at the time.
3.2 Drop down to 80% and do ten additional rounds of triples.

Session 3.


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 overhead position of the muscle snatches, the catch position in C, D and in the bottom position of the full snatch. The snatch warm-up has to be done as touch and go.

A. Snatch Pulls.
B. Muscle Snatch.
C. Power Snatch.
D. Deep Power Snatch.
E. Snatch with a three second pause in the bottom position.

3. TNG Power snatch + snatch
3.1 Daily max in power snatch + snatch done as TNG.
– When you get to the point where the catch of the power snatch is getting too deep, I want you to switch to full snatch and add more weight. You thereby go from doing one power snatch + one snatch to two snatches but it’s still TNG.

4. Heavy Isabel

4.1 The weight for the men is 80 and 55 for the women. Scale as needed. It can be both power snatches, full snatches or a combination thereof but it’s for time and that means you leave nothing in the tank.

 

Session 4.

 

1. Power clean + power jerk
1.1 Daily max in one power clean + two power jerks.

2. Modified Death by CNJ.

Round 1-5 has to be done within a one-minute window for each round.
Round 6-10 has to be done within a two-minute window for each round.
Round 11-15 has to be done within a three-minute window for each round.
Round 16-20 has to be done within a four-minute window for each round.
Etc.

You first do all the power cleans and then all the shoulders to overhead. The weight for the men is 80 and 55 for the women. Scale as needed.

Session 5.

 

1.Snatch.
Daily max in snatch singles. Leave nothing in the tank. If you fail a weight three times in a row you are done.

 

 

Session 6.

 

1. Clean & Jerk
Daily max in CNJ singles. Leave nothing in the tank. If you fail a weight three times in a row you are done.

Session 7.

1. Barbell Chipper.
50 clusters.
50 power snatches.
50 overhead squats.
50 hang power cleans.

Weight for the men is 50 kilos and for the ladies it’s 35. Scale as needed.