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. Do the Modified Russian Squat Cycle.

– It is optional but recommended that you follow the Modified Russian Squat Cycle and that you max out in singles before doing the work-sets. If you prefer to squat in a separate session that’s fine.

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 position of all lifts and in the overhead position of the muscle snatches and 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.

4. Power snatch + snatch

4.1 Establish a daily max in power snatch + snatch. Don’t do it as TNG but drop the bar after each rep and take around five seconds pause between the lifts.

5. Snatch

5.1 When you have maxed out in power snatch + snatch, I want you to drop down to the weight you used in the Snatch Warm-up and then max out in snatch doubles. Don’t do it as TNG but drop the bar after each rep and take around five seconds pause between the lifts.

5.2 Do five additional singles at the weight of the heaviest double. If you feel that you have anything left in the tank after the five singles, I want you to max out in singles. If you struggled to get the five reps, if you failed along the way or if you are getting tired and don’t think you can go heavier it’s perfectly fine to stop here and continue with the next part of the program.

6. Snatch Pull Cycle

– It is optional but recommended that you follow the Snatch Pull Cycle. If you prefer to do it in a separate session that’s fine and could be done in combination with the squat cycle. NB. You can find more info on the Modified Russsian Squat- and the Snatch Pull Cycle under the “Strength Cycles” rubric.

1. Do the Modified Russian Squat Cycle.

– It is optional but recommended that you follow the Modified Russian Squat Cycle and that you max out in singles before doing the work-sets. If you prefer to squat in a separate session that’s fine. NB. You can find more info on the Modified Russsian Squat cycle under the “Strength Cycles” rubric.

2. Power clean + hang cluster

2.1 Daily max in power clean + hang cluster

3. Do the following chipper in thrusters:

30 reps at 50kg/110lbs.

24 reps at 60kg/132lbs.

18 reps at 70kg/154lbs.

12 reps at 80kg/176lbs.

6 reps at 90kg/198lbs.

30 reps at 35kg/77lbs.

24 reps at 45kg/99lbs.

18 reps at 50kg/110lbs.

12 reps at 55kg/121lbs.

6 reps at 60kg/132lbs.

You decide how to break up the sets but you have to start each set with a hang cluster, which counts as one rep, and then continue with thrusters from there. Make sure that you go ass to the grass in the squat and that you extend your arms fully overhead. The chipper is a workout and has to be approached as such. Make sure that you get all the plates ready beforehand and arrange them in a way that allow you to quickly add weight without wasting any time. If you know in advance that the weights are too heavy you scale as needed.

The goal today is to do heavy overhead squats from the ground but there are many different ways of getting the bar overhead. The workout in question dictates which style of setup should be used. The main thing we are looking for in deciding which setup to utilize is the weight but it’s not the only one factor. Take Regionals 2016 Event 6 (the chipper) as an example. For the athletes I work with it was not a heavy weight to move even under fatigue. That immediately tells us that the setup they would use in a 1RM lift, namely squat clean, moving the bar from shoulders to traps, re-gripping wider and finally power- or split jerking the bar overhead, would be needlessly time consuming. The fastest setup would be a be a snatch if the weight was somewhat low and if too heavy for that power clean + squat jerk, which would serve the purpose of getting the bar overhead and count as a rep. For most people this style is somewhat risky, however, and the small gain in time didn’t outweigh the likelihood of fucking up. We settled on what I considered a fast, safe setup suitable for the weight in question, which was 102kg/225lbs for then men and 70kg/155lbs for the women. The setup is a power clean where you drive directly from the catch into a power jerk, pause for one second to stabilize and find your balance and then continue with the overhead squat.

In order to use this setup you of course need a more narrow grip than the one you use for snatch and you need sufficient front rack mobility to squat with this narrower grip. When you do the power jerk you also need to make sure that your feet land in a position to go directly to the overhead squat without any adjustments.

Time to give two different setups a try!

1. Overhead squat setup + OHS

1.1 Daily max in singles. I want the setup to be a squat clean, moving the bar from shoulders to traps, re-gripping wider and finally power- or split jerking the bar overhead followed by one overhead squat.

1.2 Drop down to 90% and do ten additional overhead squats. You can break up the set as needed but use the same setup every time.

2. Power clean + power jerk + OHS

2.1 Daily max in singles. The setup is a power clean where you drive directly from the catch into a power jerk, pause for one second to stabilize and find your balance and then continue with the overhead squat.

2.2 Drop down to 70% and do twenty reps for time. You do the setup (pc+pj) + one overhead squat, drop the bar and that count as one rep.

– If you take a step forward or back as you stand up in the overhead squat the lift is a no-rep and does not count. If you get a no-rep as you are building up in weight you have to go again and do it right before increasing the weight.

Watch Björgvin do the former version here: https://www.youtube.com/watch?v=dUCFXPk3kM4

Watch Sara do the latter version here: https://www.youtube.com/watch?v=jBIWXUwIL3o&feature=youtu.be

1. Do the Modified Russian Squat Cycle.

– It is optional but recommended that you follow the Modified Russian Squat Cycle and that you max out in singles before doing the work-sets

2. Jerk Cycle

– It is optional but recommended that you follow the Jerk Cycle. Some people following my program only do power jerk and never split jerk in heavy CNJ. This is unusual but not wrong. You know that you belong to that category if your split jerk is rubbish AND your power jerk is on par or even better than your split jerk. If you are a “pure power jerker” you just substitute that with the split jerks outline in the Jerk Cycle.

3. Deadlift Cycle

– It is optional but recommended that you follow the Deadlift Cycle.

NB. You can find more info on the Modified Russsian Squat-, the Jerk- and the Deadlift Cycle under the “Strength Cycles” rubric.

Strength Cycles


Squatting – front and back 
1. Follow the Modified Russian Squat Cycle.

I have designed the following squat program build on the first three weeks of the Russian Squat Program/Generator 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 your 1RM you need to take a day to max out. I strongly recommend that you keep the weights 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 repeat the cycle.

Twist 1: You are allowed and encouraged to max out both before and after the six work-sets in every session. If you do so try to avoid going to failure. The max-out is not mandatory and if you feel particularly weak on any given day it is perfectly alright to focus on the work-sets.

Twist 2: If you max out you are allowed to use a belt but the six work-sets must be done without the use of belt.

 

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

  1. You deadlift once per week.
  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).

This is what my previous deadlift cycle looked like:
Week 1: 120/20, 3×10.
Week 2: 130/20, 3×10.
Week 3: 140/20, 3×10.
Week 4: 150/20, 3×10.
Week 5: 160/20, 3×10.
Week 6: 170/20, 3×10.
Week 7: 175/20, 3×10.
Week 8: 180/20, 3×10.
Week 9: 185/20, 3×10.
Week 10: 190/10, 170/3×10.
Week 11: 200/100, 170/3×10.
Week 12: 210/10, 170/3×10.
Week 13: 215/10, 200/10, 190/10, 180/10.
Week 14: 130/20, 3×10. Aiming for 190/20 and 220/10 in this cycle!

Snatch Pulls
Week 1: 5 sets of 3 reps at the weight of your 1RM snatch.
Week 2: 5 sets of 5 reps at the weight of your 1RM snatch.
Week 3: 5 sets of 2 reps at 110% of your 1RM snatch. 3 Three additional sets of 10 reps at 80%.
Week 4: 5 sets of 5 reps at 80% of your 1RM snatch in hang snatch pulls.
Week 5: 3 sets of 5 reps at 80% of 1RM snatch in TNG snatch pulls and 3 sets of 10 reps at 70% of 1RM snatch in TNG snatch pulls.

Technical notes.
1. In the first three weeks you have to reset on the floor every time and not do TNG reps.
2. You are strongly encouraged to use straps.

Clean Pulls
Week 1: 5 sets of 3 reps at the weight of your 1RM clean.
Week 2: 5 sets of 5 reps at the weight of your 1RM clean.
Week 3: 5 sets of 2 reps at 110% of your 1RM clean. Three additional sets of 10 reps at 80% of your 1RM clean.
Week 4: 5 sets of 5 reps at 90% of your 1RM clean in clean pulls from below the knees.
Week 5: 3 sets of 5 reps at 80% of your 1RM clean in TNG clean pulls and 3 sets of 10 reps at 70% of your 1RM clean in TNG clean pulls.

Technical notes.
1. In the first three weeks you have to reset on the floor every time and not do TNG reps.
2. You are strongly encouraged to use straps.

Shoulder to Overhead
Week 1: Establish a 3RM split jerk. Three additional sets of triples at 90%.
Week 2: Establish a 2RM split jerk. Five additional sets of doubles at 90%.
Week 3: Establish a 1RM split jerk. Five additional sets of singles at 90%.
Week 4: Establish a 1RM power jerk + split jerk. Build to a daily max, then drop down in weight and build up again in two additional waves.

For me it would look like this after having warmed up:
Wave 1: 60/1+1, 80/1+1, 90/1+1, 100/1+1, 110/1+1, 120/1+1, 125/1+1, 130/1+1.
Wave 2: 100/1+1, 110/1+1, 120/1+1, 130/1+1, 132,5/1+1.
Wave 3: 100/1+1, 110/1+1, 120/1+1, 130/1+1.

Week 5: Push-press. Daily max in triples, doubles and singles. When you have maxed out in triples, I want you to drop down in weight and build up again for a daily max in doubles and then do the same when you switch to singles. Same approach as in Week 4 when you did three different waves.

Bench Press
Use your jerk grip.

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

All the work-sets are done at 80% of your 1RM. If you don’t know your 1RM you need to take a day to max out. I strongly recommend that you keep the weights conservative. It’s preferable to have the bench press 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 repeat the cycle.

You are strongly encouraged to max out in singles before doing the work-sets in each session.