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.Squat.
– whatever version of the Russian squat cycle you are on – do it!

2. Snatch anyhow
PART 1.

Complete as much of the following work for time. Time camp: 10 minutes.

Male weights: 50/30, 70/20, 90/amrap.
Female weights: 35/30, 50/20, 60/amrap.

PART 2.

Establish a 1RM snatch in 8 minutes.
No rest-time between Part 1 and 2. Scale the weights as needed.

 

1.Squat.
– whatever version of the Russian squat cycle you are on – do it!

2. CNJ anyhow
PART 1.

Complete as much of the following work for time. Time camp: 10 minutes.

Male weights: 70/30, 90/20, 110/amrap.
Female weights: 45/30, 60/20, 75/amrap.

PART 2.

Establish a 1RM CNJ in 8 minutes.
No rest-time between Part 1 and 2. Scale the weights as needed.

 

 

1. Squat. 

– whatever version of the Russian squat cycle you are on – do it!

2.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.

 

3. Snatch warm-up f. the ground
Two sets of threereps 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.

 

4.Hang snatch + overhead squat
4.1 Establish a daily max in the complex.
4.2 Drop down to 90% and do three additional sets of 1+1.
4.3 Drop down to 60% and do as many hang snatches as possible. Rest for one minute and then do one hang snatch and as many overhead squats as possible. You need to do at least as many overhead squats as you did hang snatches in the previous set.

 

5. Power cluster + cluster + thruster

You can only drop the bar to the ground after finishing the thruster.

5.1 Establish a daily max in the complex.
5.3 Do three additional sets of 1+1+1 at 90%.
5.2 Drop down to 40 (males) or 25 (females) and do a Death By Power Cluster + Cluster + Thruster.

Minute 1: 1+1+1.
Minute 2: 2+2+2.
Minute 3: 3+3+3.
Minute 4: 4+4+4.

Minute 5: 5+5+5.

 

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
3.1 Establish a 1RM in split jerk.
3.2 Do ten additional singles 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.

 

* 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!

 

I have designed the following squat program build on the first three weeks of the Russian squat program but incorporating both front squats and back squats in the same cycle.

W1: FS 6×2 reps, BS 6×3 reps, FS 6×2 reps
W2: BS 6×4 reps, FS 6×2 reps, BS 6×5 reps
W3: FS 6×2 reps, BS 6×6 reps, FS 6×2 reps

1 deload week (optional).

W1: BS 6×2 reps, FS 6×3 reps, BS 6×2 reps
W2: FS 6×4 reps, BS 6×2 reps, FS 6×5 reps
W3: BS 6×2 reps, FS 6×6 reps, BS 6×2 reps

 

BS: 80% of your 1RM.
FS: 80% of your 1RM

 

If you don’t know what your 1RM is you need to take a day to max out. I strongly recommend that you keep the weight conservative. It’s preferable to have the squat cycle being a bit too light rather than a bit too heavy.

After completing the cycle it is not required to max out. You can simply add five kilos to your 1RM, recalculate and start the cycle all over again.

 

In every session you are allowed to max out in singles either before or after doing the work-sets. You are allowed to but you don’t have to.