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. 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.

2. 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 catch position in C, D.

A. Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

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.

3. Snatch – Ilya Ilin Tribute! 

3.1 Daily max in snatch for singles.
3.2 Drop down to 50% of 3.1 and go again.
3.3 Drop down to 50% of 3.2 and go again.

– You will most likely get mentally fatigued/run out of adrenaline in the second or third round so it is important that you stay focused and keep the pace.

4. Back squat

4.1 Daily max in triples.

4.2. Drop down to 90% and do five additional sets of triples.

4.3 Drop down to 60-ish percent of 5.1 and do 20, 15, 10 and 5 reps. Take 2-5 minutes rest between sets. The second week you should aim for a heavier weight than in the first week.

1. Front squat complex.

2. Cleans.
2.1 Daily max in cleans for doubles.
2.2 Do three additional singles on the weight of the heaviest double.

3. Hang cleans.
3.1 Daily max in hang cleans for doubles.
3.2 Do three additional singles on the weight of the heaviest double.

4. Clean + hang cleans.
4.1 Daily max in one clean from the ground followed by one hang clean.
– You are only allowed to drop the bar after the last lift, not between reps.

1. 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.

2. Snatch + Hang Snatch + OHS.
2.1 Daily max in one snatch from the ground followed by one hang snatch followed by one overhead squat. You are only allowed to drop the bar after the last lift, not between reps.
2.2 Perform three additional sets of 1+1+1 on 90% of 2.1.
2.3 Perform one additional set of 2+2+2 on 80% of 2.1
2.3 Perform one additional set of 3+3+3 on 70% of 2.1

Day 3 continued…
If possible try to get some food, get some rest in order to go harder. If the sessions are split up you can put more effort into it.


3. Split Press

Five sets of five reps with an empty bar. Maintain a good grip on the bar, push it up from and take it down to the shoulders not the chest.

4. Paused Power Clean + Paused Split Jerk

4.1 Build up to a very conservative daily max in triples. First you do all three power cleans and then continue with the three jerks. Three long seconds in the catch position of the power clean and in the split of the split jerk. If you forget it or lose your balance completely the set is over and you’ll have to go again.

 

5. Power Clean + Split Jerk.
5.1 Build up to a very conservative daily max in triples. First you do all three power cleans and then continue with the three jerks. Only a one second pause in the catch position of the power clean and in the split of the split jerk. If you forget it or lose your balance completely the set is over and you’ll have to go again.

6. TNG Power Clean + Split Jerk.
6.1 Build up to a very conservative daily max in triples. First you do all three power cleans and then continue with the three jerks. Instead of a break in the catch- or split position both the power cleans and the split jerks must be performed as TNG.

7. Behind the neck split press.
Five sets of five reps from the back. Maintain a tight midline throughout the set to avoid arching the lower back.
NB! Three of my young talents did the second part of Day 3 last week. They all have a personal best in CNJ of 135. Their session looked like this: 40/3, 50/3, 60/3, 70/3, 80/3. Check out the videos to see the difference between 5, 6 and 7.

https://www.youtube.com/watch?v=sVRBLAVAyMM&feature=youtu.be

https://www.youtube.com/watch?v=SFj-5mI4sB0&feature=youtu.be

https://www.youtube.com/watch?v=-cG2pKoBdCM&feature=youtu.be

1. Front squat
1.1 Daily max in triples.
1.2 Three additional sets of triples on 90% of 1.1.
1.3 Three additional sets of fives on 75% of 1.1.
2. 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.

2.1 Ten reps, touch and go, strongest mix-grip.

2.2 Ten reps, touch and go, weakest mix-grip.

2.3 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. Same weight in all three sets.


3. Circle Training. 10-1 in five different exercises. 

A. Clusters.
Pick a weight, which makes it too heavy to go unbroken in the first five sets but light enough that you only have to break the sets up once or twice.

B. Bar facing burpees.
Do not lose tension and “worm it”. Think Froning in 14.5. If you touch the bar it’s a no-rep.

C. Power clusters(power clean and directly from the catch position into a push-press).

Same weight as with the clusters.

D. Lateral jump burpees over the bar.
The title says it all, I think. If you touch the bar it’s a no-rep.

E. Power jerks.

Same weight as with the clusters. Power clean the weight to get started.