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. 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 do it as a separate session that is 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 + deep power snatch + snatch

4.1 Find your daily max in the complex. Drop the bar after each lift but keep the breaks between lifts minimal.

4.2 Drop down to 90% and do three additional sets of the complex but this time by taking the bar down and re-setting in the starting position.

4.3 Drop down to 80% for two additional sets of the complex but 2+2+2. First do both power snatches, then both deep power snatches and then the snatches. Still by taking the bar down and re-setting in the starting position. You are not allowed to let go of the bar until the set is over.

4.4 Drop down to 70% for one additional set of the complex but 3+3+3. Still taking the bar down and re-setting in the starting position. You are not allowed to let go of the bar until the set is over.

4.5 Drop down to the same weight that you used for the Snatch Warm-Up and do one set of the complex but 5+5+5.. You still can’t drop the bar but must re-set from the floor. If you lose your balance by stepping forward in the catch the whole set is a no-rep and you’ll have to start over after taking a break.

4.6 Find your daily max in snatch singles. This is where you discover what your bottom level really is.

 

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. Front Squat 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 seconds 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.

Make sure that you do all the reps with a full grip. The barbell has to stay in the palm of the hands and not slide out into the fingertips. You are allowed to use the hook grip but it is not a requirement.

 

2. Clean warm-up

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.

B. Two sets of three reps of power clean w. a three second pause in the catch.

C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

F. Two sets of three reps of power clean without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

Technical notes:

1) The front squat always has to start directly from the catch position. You can’t stand up from the catch and then do the front squat.

2) Try to keep the hookgrip throughout the cleans. It might not be comfortable but is important to develop good front rack mobility over time. As you begin to add weight it’s not uncommon to lose the hook grip but try to maintain it for as long as possible.

 

3. Power cluster + hang power clean + hang clean + TNG clean

3.1 Find your daily max in the complex. You are not allowed to drop the bar before you have completed the TNG clean.

3.2 Do ten unbroken rounds of the complex (1+1+1+1) at 90% for time.

– Rest for five minutes.

3.3 Do five unbroken rounds of the complex (2+2+2+2) at 80% for time.

– Rest for five minutes.

3.4 Do a max-repetition set of power clusters at the same weight that you used for the Clean Warm-Up. The goal here is to move smoothly throughout the whole set with balance and breathing on point. The set must be done TNG, which means that you are not allowed to rest with the bar on the floor or drop it until the set is over.

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. Hang Snatch

2.1 Do three sets of five reps with an empty bar and with a three seconds pause in the bottom position on every lift.

2.2 Do five sets of triples with the same weight that you used in the Snatch Warm-Up on Day 1 and with a three seconds pause in the bottom position on every lift. You are only allowed to drop the bar down after the last lift. On the first two reps you have to practice taking the bar down smoothly.

2.3 Find your daily max in doubles. You can only drop the bar after the last rep.

2.4 Drop down to the same weight that you used for 2.2 and find your daily max in singles.

 

3. Clean + power jerk + split jerk

3.1 Find your daily max in the complex.

3.2 Do five additional sets at 90% but with two cleans.

1. 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 do it as a separate session that is fine.

 

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.