Programma OLY t/m 11/12

Dinsdag 29/11

3. Snatch
3.1 Daily max in snatch for singles.

3.2 Do five additional singles on 90%.

3.3 Do five additional doubles on 80%.

3.4 Do five additional triples on 70%.

– You need to develop what I term “the bottom level”. Enter my student Philip Thun Bisgaard. On a great day Philip can snatch 115+. On a bad day, a real shitty day, actually – hands torn, nervous system fried, last event on the last day of a three-day competition, etc. – he can always nail 105 in snatch. That is his bottom level and every time he is doing snatch for singles he is going to lift that weight as a minimum, or fail trying. All successful lifts above that weight are assisting in increasing the bottom level over time.

Did you notice that I changed it from 100 to 105? You should be putting in the work to make your bottom level rise, too. Reading this and doing the session is a good start but it’s not enough. You need to be motherfucking focused on what you are doing when you train. No talk. No Instagram or Facebook. No fooling around. No bullshit. Train hard and nothing else.

Donderdag 1/12

4. Clean + front squat + split jerk
4.1 Establish a daily max in clean + front squat + split jerk.
4.2 Drop down to 90% and do five additional sets of singles.
4.3 Drop down to 80% and do five additional sets of doubles (two cleans + two front squats + two split jerks).
4.4 Drop down to 70% and do five additional sets of triples (three cleans + three front squats + three split jerks).

 

5. Split jerk w. five second pause in the split
5.1 Five sets of five reps on 35% of your 1RM CNJ. Remember to count slowly in the pause in the split.

Zaterdag 3/12

1. Power snatch + hang snatch + overhead squats

1.1 Establish a daily max in this complex.

You are only allowed to drop the bar to the ground after finishing the overhead squat.
1.2 Drop down to 60% and do the following workout: ten snatches, ten hang snatches and ten overhead squats. Then do it again with nine reps, eight reps, etc. You can drop the bar as much as you want. If you drop the bar in a set of overhead squats you have to hang snatch the weight to continue with the set of overhead squats and the hang snatch itself will not count as a rep.

Dinsdag 6/12

3. Snatch
3.1 Daily max in snatch for singles.
3.2 Drop down to 90% and perform one snatch every minute for as long as possible. If you fail the lift you can try again if it’s within the one-minute window.

– You need to develop what I term “the bottom level”. Enter my student Philip Thun Bisgaard. On a great day Philip can snatch 115+. On a bad day, a real shitty day, actually – hands torn, nervous system fried, last event on the last day of a three-day competition, etc. – he canalwaysnail 105 in snatch. That is his bottom level and every time he is doing snatch for singles he is going to lift that weight as a minimum, or fail trying. All successful lifts above that weight are assisting in increasing the bottom level over time.

Donderdag 8/12
TBA

Zaterdag 10/12

4. Clean & Jerk
4.1
Establish a daily max in singles.

5. Clusters.
5.1 Establish a daily max in singles.

6. Power clean + power jerk
6.1
Establish a daily max in singles.

7. 10-1 in clean & jerk, clusters and power clean + power jerk.
Drop down to 60% of your daily max and do a 10-1 in the three exercises. First do ten reps in clean & jerk (squat clean + split jerk every time!), then ten reps in clusters, then ten reps in power clean + power jerk and then on to nine reps.

Zondag 11/12

1. Overhead squat setup + overhead squat.
1.1
Establish a daily max in overhead squat setup followed by three overhead squats.

I want you to power clean or (squat) clean the weight from the ground to your shoulders, move it from the shoulders to behind the neck, change from a narrow to a wide/snatch grip, split jerk the weight overhead, recover the feet and start the overhead squats. Be patient and technical in the setup. Don’t rush it.

Watch this demonstration: https://www.youtube.com/watch?v=IQbOkhBDiWo&list=PLIS-EgWsrJqPA47lmNNH1ZfVK_UieMowJ&index=56

1.2 Drop down to 90% and do ten OHS setups but not the actual overhead squat. If you lose your balance by having to step forward or back in either the power clean/clean or the split jerk then that lift is a no-rep and does not count.

2. Snatch pulls + hang snatch pulls.
2.1
Establish a daily max in doubles (two from the ground and then two from hang).
2.2
Drop down to 90% and do two additional set of doubles.
2.3 Drop down to 80% and do two additional sets of triples.

 

 

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