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. TNG 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 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.

– The warm-up has to be done as touch and go, which means that the bar can’t rest on the floor. You should be lowering the bar slowly and as soon as the plates touch the ground you want to start pulling from the floor again. Be sure to find your posture in the top position by getting your chest and chin up and then try to maintain that posture as you lower the bar by bending your legs instead of leaning excessively over the bar or rounding the bar.

It’s a very common mistake to allow the bar to get too far away from the body as you lower it and start the pull again. Make sure that you keep it glued to the body on the way down and up and that you finish the pull phase before going under the bar. The latter becomes increasingly important as you tire out by the end of a set.

4. Regionals Event 1, The Snatch Chipper. TNG Version. 

I want you to do two full rounds of the snatch chipper from the 2016 Regionals. In the first round you have to do all sets unbroken as TNG. Scale the weights to make it possible and don’t be a hero. It’s better to go a bit too light than a bit too heavy.

In the second round, I want you to do the chipper at the same weight, TNG style again, and this time you can’t go unbroken but have to break up the set once.

Male weights:
10 reps at 80kg/176lbs.
8 reps at 90kg/198lbs.
6 reps at 100kg/220lbs.
4 reps at 110kg/242lbs.
2 reps at 120kg/264lbs.

Female weights:
10 reps at 60kg/132lbs.
8 reps at 65kg/143lbs.
6 reps at 70kg/154lbs.
4 reps at 75kg/165lbs.
2 reps at 80kg/176lbs.

Scale as needed and take the breaks you need to complete the sets as prescribed.

5. 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 + power jerk. 

2.1. Daily max in power clean doubles + one power jerk. Drop the bar after the first power clean and take a five seconds break before the next lift.

2.2. Do ten additional singles (one power clean + one power jerk) at the weight of the heaviest double. One rep every minute.

3. Hang power cleans + push-presses. 

In a 45 minutes window get as far as you can in the following chipper.

It is very important that you practice the bouncing technique in the hang power cleans and go TNG in the push-presses. You first have to complete all the hang power cleans in a set before you can start with the push-presses. If you break up the push-presses and drop the bar to the ground you decide yourself how to get started with the next set but it is recommend that you do a power cluster, which is where you catch the bar as a power clean and drive directly from the catch position into the push-press. This is the fastest and most efficient way of starting the set but you have to make sure that you actually do a push-press by having the legs completely straight as you secure the lockout rather than bending the legs.

Male weights:
30 reps at 40kg/88lbs.
25 reps at 50kg/110lbs.
20 reps at 60kg/132lbs.
15 reps at 70kg/154lbs.
10 reps at 80kg/176lbs.
5 reps at 90kg/198lbs.
5 reps at 100kg/220lbs.
5 reps at 105kg/231lbs.
5 reps at 110kg/242lbs.
5 reps at 115kg/253lbs.
5 reps at 120kg/264lbs.

Female weights:
30 reps at 25kg/55lbs.
25 reps at 35kg/77lbs.
20 reps at 40kg/88lbs.
15 reps at 45kg/99lbs.
10 reps at 50kg/110lbs.
5 reps at 55kg/121lbs.
5 reps at 60kg/132lbs.
5 reps at 65kg/143lbs.
5 reps at 70kg/154lbs.
5 reps at 75kg/165lbs.
5 reps at 80kg/176lbs.

1. Cleans.

1.1 Establish your daily 1RM in squat cleans.

1.2 Drop down to 75% and do a thirty minutes EMOM. One rep in the first minute, two reps in the second, three reps in the third and back to one rep in the fourth.

– I want you to drop the bar down on the last rep in each set. In the sets of doubles and triples you can’t drop it before the last rep and you are not allowed to do TNG either. You have to take the bar down and reset the starting position but without ever losing the grip.

– Before dropping the bar you have to demonstrate control in the top position for one second. Make sure that your legs are straight and upper body vertical as you show control rather than opening up the hips and leaning back. – In the last minute you have to do as many reps as possible and as minimum you’ll need to get three reps. If you let go of the bar the set is over.

Watch Lukas Esslinger and L’udovít Czókoly do a set of triples at 110kg.

https://www.youtube.com/watch?v=B3E9zqhUrsY&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.

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.