3.1 Daily max in snatch for doubles.
3.2 Drop down to 90% and perform a double in snatch every minute for as long as possible. If you fail a lift you can try again if it’s within the one-minute window. Don’t do TNG but drop the bar to the ground instead. If you fail the second lift in the set it is only that lift that must be re-done. The whole set is not no-repped, which has been the case in previous programs.
– 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 100 in snatch for a double. That is his bottom level and every time he is doing snatch for doubles 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.
4. Back squat
4.1 Daily max in doubles.
4.2. Drop down to 90% for a triple; 85% for four reps, 80% for five reps, 75% for six reps, 70% for seven reps, 65% for eight reps, 60% for nine reps and 50% for a rep-out set.
1. TNG Power snatch.
1.1 Establish a daily max in TNG power snatch for doubles.
1.2 Drop down to 80% and perform five additional sets of triples.
Twist: In 1.2, if you lose your balance by stepping forward or back the whole set it no repped. You drop the bar to the ground, take a short break and then go again. If you outright fail a lift there is a ten burpee box jump overs penalty before you can continue with the set.
2. Heavy DT.
Five rounds of 12 deadlifts, 9 hang power cleans and 6 shoulders to overhead. The weight is 60-70% of your heaviest single in power clean + power jerk from the previous week. If you have just started the program you base it on the heaviest power clean + power jerk that you have done within the last few weeks.
Strategically the rule of thumb is to do:
1. 11 deadlifts and drop the bar.
2. Do the last deadlift with the same grip as in the hang power cleans and then follow up with a set of hang power cleans but not unbroken.
3. Do the rest of the hang power cleans and continue straight into shoulders to overhead where you go unbroken.
4.1 Find you daily max in triples.
4.2 Drop down to 90% and do a triple every minute for as long as possible. If you fail a lift you can try again if it’s within the one-minute window. Don’t do TNG but drop the bar to the ground instead. If you fail the second or third lift in the set it is only that lift that must be re-done.
60 minutes time-cap.
4. Clean + Hang Power Clean + Power Jerk + Front Squat + Split Jerk
4.1 Establish a daily max in the complex. The bar is not allowed to touch the ground before the set is over.
4.2 Do one additional set at the same weight of your daily max but without the split jerk in the end.
4.3 Do one additional set on the same weight of your daily max but without the split jerk and the front squat in the end.
5.1 Find your daily max in singles.
5.2 Drop down to 70% and do twenty reps for time. In clusters it is paramount that the pull-phase is setting you up for an excellent bounce and that you rely on using your legs to generate the power to get the bar overhead. Use your arms aggressively to secure the lockout but don’t press too early.
1. Do every rep with a three second pause in the top position.
2. If you lose your balance by having to step forward or back then that lift is a no-rep.
3. You can’t do singles. You have to do at least doubles.
2. Hang Power Snatch
2.1 Do five sets of triples at the same weight that you used for the Snatch Warm-Up of Day 1.
2.2 Find your daily max in doubles.
2.3 Drop down to 90% and do three additional doubles.
3. Snatch Grip Push-Press
3.1 Find your daily five reps max. Don’t do it TnG but reset from behind the neck after each rep.
3.2 Drop down to 80% and do three sets of five reps but this time as TnG.