WEEK 1 | DAY 1

DELOAD: Power Snatch, Sots Press, Snatch Pull, Jump, Knee Raise.

Set Number
Exercise
Sets/ Reps/ Loads etc.
Timing

1
Barbell Yoga
5 minutes.

Desctiption Look for positions restricted by sore muscles or a lack of flexibility and hammer away by stretching and moving with an empty bar.

2
Snatch Grip Ball Crushers
10 unbroken reps with an empty barbell.

Desctiption Using an empty barbell, get into your snatch starting position. From this position, proceed to slowly press your knees in and out - without losing your posture.

3
Strict Muscle Snatch from Hips (Version 2)
3 x 5 reps with an empty barbell.
Rest for 1 min. between sets.

Desctiption Pull the bar slowly from the hips to the lockout and show control. Then lower it to the top of the chest and press it back up, show control in the lockout and proceed to lower the bar slowly back to the hips while keeping the legs straight and the upper body vertical throughout the entire movement.

4
No-Heels Snatch Pulls
2 sets of 3 reps at 30% of your 1RM snatch.
Rest for one minute between sets.

Desctiption Instead of trying to do the snatch pull explosively, think of the snatch pull as an opportunity to practice the pulling mechanics of the snatch. In particular, keeping the feet in the ground makes it easier to practice keeping the bar close to the body by moving it back to the hips to get the contact while the shoulders are kept over the bar. You really want to avoid moving the hips excessively forward to compensate for the barbell being too far away from the body, leaning the upper body back and swinging the barbell forward in the process.

5
Paused Power Snatch
2 sets of 3 reps at 30% of your 1RM snatch.
Rest for one minute between sets.

Desctiption Pull and catch the bar high without swinging, and gradually catch the bar deeper as it gets heavier - pause for 3 seconds in the catch position before standing up and dropping the bar from the top. It’s important to pause immediately when you catch the bar without making any positional corrections.

6
Power Snatch
Every 30 seconds x 20 sets (10 minutes): 1 power snatch at 60% of your 1RM snatch.
Do one set every 30 sec.

Desctiption Pull and catch the bar high without swinging, and gradually catch the bar deeper as it gets heavier - without ever going below parallel. In the power snatch, it’s perfectly fine to land in a wider stance than you would squat from, as long as the stance doesn’t get excessively wide and it remains symmetrical.

7
Behind-the-Neck Snatch Grip Sots Press
2 x 5 reps with an empty barbell. Then 12-10-8-6 reps with increasing weight.
Rest for two minutes between sets.

Desctiption Think of this exercise as snatch grip behind the neck presses, but from a squat. The more flexible you are, the deeper into the bottom position you have to go.

8
Snatch High Pulls
5 x 3 reps at 50% of your 1RM snatch. Do 4 lateral PVC jumps directly after each set.
Do 1 set every 3 min. or faster.

Desctiption Pull the bar to the chest or higher. As you do that, make sure that the elbows are coming up, not back, and that they are higher than the hands. Straps are allowed and recommended.

8a
Lateral PVC-Jumps
4 reps.

Desctiption Place a PVC-pipe between two benches. Jump over it laterally without any turning or twisting in the air and be ready to take off into the next jump the very moment you land. Work rhythmically and deliberately.

9
Hanging Knee Raises
100 reps in as few sets as possible. Every time you break do 25 seated barbell rotations with an empty barbell.

Desctiption Start from a position of dead hang and lift your knees over horizontal with as little swinging back and forth as possible.

WEEK 1 | DAY 2

DELOAD: Back Squat, Strict Press, Chin Up, Lunge, Ring Row, Step Up.

Set Number
Exercise
Sets/ Reps/ Loads etc.
Timing

1
Barbell Yoga
5 minutes.

Desctiption Look for positions restricted by sore muscles or a lack of flexibility and hammer away by stretching and moving with an empty bar.

2
Hip Flows
20 unbroken reps.

Desctiption Sit on the floor and move your knees slowly from side to side, using the hands for support, while keeping the upper body static.

3
Wall Hip Flows
20 unbroken reps.

Desctiption Keep the butt close to the wall and the lower back close to the floor while pushing the knees into the wall one at a time.

4
Back Squat
4 x 6 reps at 50% of your 1RM back squat. Focus on speed from the bottom on every rep.
Do 1 set every 3 min. or faster.

Desctiption Be sure to squat all the way down and to stand all the way up - the depth of the squat needs to be consistent and not determined by the weight on the barbell. Show control in the top position while being straight as an arrow, i.e. legs straight, upper body vertical with the midline engaged to avoid any arching of the lower back, and the entire foot, from heel to toes, in the ground for balance and support.

5
Seated Front Rack Strict Press
Build to a 12RM over the course of 3-4 sets.
Do 1 set every 3 min. or faster.

Desctiption You would normally keep the elbows low in strict press in order to press more effectively from the shoulders, chest and triceps, but in this version, you have to maintain both a full grip on the barbell and use the same front rack position as in a heavy push or split jerk. This makes it harder, and might result in a corresponding drop in weight, but is a way of developing flexibility and positional awareness.

6
AMRAP
30 seconds on/30 seconds off until you have completed 100 reps of each exercise: Chin ups Back rack lunges at 30% of your 1RM back squat Ring rows (feet on a bench if possible) Alt. back rack step ups (on a low box) at 30% of your 1RM back squat So, you keep alternating between working for 30 seconds and resting for 30 seconds. Alternate between the four exercises. Simply eliminate an exercise when you have completed the 100 reps, and then continue alternating between the remaining exercises. Scale to 75 or 50 reps if necessary. It shouldn’t take you more than 45 minutes to complete the workout.

Desctiption ‘AMRAP’ stands for “as many reps as possible”, but in the context of this program, it’s not literally true, as it should always be within the framework of good form. Don’t ever allow technical breakdown to squeeze in a few more reps.

6a
Chin-Ups
100 reps.

Desctiption Fully extend the arms in the bottom and get the chin over the bar at the top. Use a narrow, supinated grip with the palms facing your body.

6b
Back Rack Lunges
100 reps.

Desctiption Keep the upper body vertical in order to put the pressure on your quads rather than your hips.

6c
Ring Rows
100 reps.

Desctiption Keep your entire body straight as an arrow, but in a horizontal plane. Focus on moving the entire body up and down instead of breaking in the middle and leading with the hips.

6d
Alternating Back Rack Step-Ups
100 reps.

Desctiption Use a bench or something more stable of similar height. Barbell safely placed in the back rack, step up, maintaining a tight core, isolating the working leg.