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. 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 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.

 

4. Snatch
4.1 Establish your daily max in snatch singles.
4.2 Drop down to 70% and perform a squat snatch Isabel with a three second pause in the bottom position and top position of every single rep.

Twist 1: If you “forget” to count to three that lift is a no-rep.
Twist 2: If you take a step forward or back as you stand up from the bottom position that lift is a no-rep.
Twist 3: If you flat out fail a lift you have to do ten burpees over the bar (bar facing) before you can continue with the snatches. This punishment is not because I love burpees but because I don’t want you to fail but rather incentivize you to fight to avoid it.

 

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

 

2. Power clean + hang cluster
2.1 Establish a daily max in the complex. You are only allowed to drop the bar after the cluster and not between the reps.

 

3. Thuster Chipper

Male weights: 40/40, 60/30, 75/20, 90/10.
Female weights: 25/40, 45/30, 60/20, 70/10.
Scale as needed.

 

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

 

2. Hang power snatch
2.1 Max out in doubles.
2.2 Drop down in weight and max out again but this time in singles. You should hit at least the same as in doubles and preferably more.

 

3. Clean & Jerk (squat clean + split jerk)
3.1 Max out in singles.

3.2. Do five additional sets of singles at 90%.
3.3 Do three additional sets of clean + double front squat + split jerk at 80%.

 

 

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. Split Jerk
2.1 Establish a 3RM split jerk.
2.2 Three additional sets of triples at 90%.

 

3. Deadlift

I have used different deadlift cycles over the years but the following is my favorite and general recommendation.

1. You deadlift once per week. If you are particularly weak at deadlifting compared to squatting you can do it every fifth day.
2. Straps and/or belt are not allowed.
3. You can’t be barefoot as shoes are required in competition and therefore you need to be used to that.
4. Use your strongest mix-grip for all sets.
5. Start the cycle at about 50% of your 1RM.
6. Perform one set of twenty reps and three sets of ten reps.
7. Complete a set every fifth minute or faster.
8. Increase the weight with 5-10 kilos every week.
9. When you get to the point in the cycle where the set of twenty reps is seriously challenging you switch to doing one set of ten reps instead and follow up with three additional sets of ten reps at a lighter weight (70-80%).
10. Never go to failure. Finish the cycle with the heaviest possible set of ten reps while maintaining good/decent form and then re-start the cycle with the aim of surpassing the weights of the precious cycle (both for the 20’s and 10’s).