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

4.1. Establish your 1RM in power snatch. Every lift has to be done with a three second pause in the catch position. Increase the load, attack it like it was a power snatch but keep adding weight until you are literally doing a full snatch w. a three second pause in the bottom position.

4.2 Drop down to 85% and do ten singles. These ten reps have to be legit power snatches so pull and catch the bar as high as possible and pause the catch for three seconds.

 

5. Klokov Snatch

5.1 Establish your 1RM of the day.

5.1 Drop down to 90% and do ten additional singles.

– A Klokov Snatch is where you add a five seconds pause when the bar is above the knees in the pull phase.

 

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 Squat Clean + Shoulder to Overhead 

2.1 Daily max in the complex. You decide yourself which kind of jerk to utilize.

2.2 Drop down to 70% and do a 10-1 in power clean + hang squat clean + shoulder to overhead. It works in the following way: you first do ten power cleans, then ten hang cleans, then the shoulder to overheads and then nine of each in the following round and continue to the very end. The RX weight is listed below. Even if your 70% surpasses that you stick to that weight and do it faster.

Male weight: 100kg/220lbs.

Female weight: 70kg/154lbs.

 

This workout is one of my Benchmarks; a feature I recently added to the website. If you are doing the 10-1 RX’d and believe that you’ll get a competitive time you should consider filming the whole thing, uploading it to Youtube and sending me the link. The best scores will feature on my website.

Read more about the benchmarks here: http://www.weightlifting101.net/benchmarks/

1.Hang power snatch + hang snatch

1.1 Daily max in the complex.

1.2 Drop down to 90% for three additional sets of 1+1.

1.3 Drop down to 80% and do one set of 1+2, 1+3, 1+4, 1+5, etc. until you are unable to complete the set. Take exactly one minute between each set.

– You are not allowed to drop the bar between reps but only when the last lift in a set is completed.

 

2. (Squat) Clean + Front Squat + Jerk

2.1 Establish your 1RM of the day.

2.2 Every other minute for ten rounds do one squat clean + split jerk at the heaviest weight you managed to lift in the complex. No extra front squat now. If it gets too heavy you can drop down to 90-95%.

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.

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.