Basic Program 4. Mar – 10.Mar – Week 79 | Open | EN

GOAL:Is to build up to heavy DOUBLE Clean & Jerk in 15 minutes.
NOTE:Don’t go TnG, do 2 singles, while keeping the rest between reps short.
FOCUS:Focus on maintaining the perfect positioning in every rep. Use the energy from the aggressive hip extension to kicking the bar when cleaning and be fast in the turnover under the bar.
TECHNIQUE:  
Power Clean
1- First pull (the path from the ground to above knees) is controlled. You don’t want to hurry here, because it may cause hitting your knees or go too far away from your body.
2- When you are above your knees – the explosive phase begins – go directly to the aggressive hip extension with the kick. (The spot for kicking the bar is right where your bar rests when you stand tall in extension)
3- Finish the extension – You are going on your toes and pulling yourself towards the ceiling and leaning back a little – at the same time. After this extension, you shrug your shoulders and continue with pulling your elbows vertical so your bar stays close to your body.
4- Pulling your self under the bar and pushing your elbow to the front rack position aggressively. You are doing a Power clean, so you are pulling your self under – catching bar – in partial squat position.
To visualize these movements, visit our video-database.
Squat Clean
1- First pull (the path from the ground to above knees) is controlled. You don’t want to hurry here, because it may cause hitting your knees or go too far away from your body.
2- When you are above your knees – the explosive phase begins – go directly to the aggressive hip extension with the kick. (The spot for kicking the bar is right where your bar rests when you stand tall in extension)
3- Finish the extension – You are going on your toes and pulling yourself towards the ceiling and leaning back a little – at the same time. After this extension, you shrug your shoulders and continue with pulling your elbows vertical so your bar stays close to your body.
4- Pulling your self under the bar and pushing your elbow to the front rack position aggressively. You are doing a Squat clean, so you are pulling your self under – catching bar – and traveling all the way to a full squat.
Push Jerk
1 – Bar starts in the front rack position – on your shoulders.
2 – Initiation of the dip – torso stays vertical, knees are aiming forward (and outside), Your hips are directly under the bar (not behind or in front) – dip is shallow and the path down is controlled – do not hurry.
3 – Explosive hip extension – from the dip, you need to explode with your hip drive and go to a full extension. Explosive power comes from the hips.
4- By doing this explosive extension – translate energy to the bar and let it take off your shoulders, after that you can start pulling yourself under the bar. Finish in portion of a squat (power position) with your shoulders packed and the elbows fully locked. (your feet will be switching from jumping to landing position).
To visualize this exercise, look it up in our video-database.
Split Jerk
1 – Bar starts in the front rack position – on your shoulders,
2 – Initiation of the dip – torso stays vertical, knees are aiming forward (and outside), Your hips are directly under the bar (not behind or in front) – dip is shallow and the path down is controlled – do not hurry.
3 – Explosive hip extension – from the dip, you need to explode with your hip drive and go to a full extension. Explosive power comes from the hips.
4- By doing this explosive extension – translate energy to the bar and let it take off your shoulders, after that you can start pulling yourself under the bar. You are catching the bar in SPLIT position.
Split position –  at the same time as you start pulling yourself under the bar, move your legs from jumping position to a split position – the stronger of your legs are moving back and the other one is moving forward. The rear leg has to be on toes with the heel straight (not rotating in), knee has to be slightly bent (not straight or too bent). The knee on the front leg is directly over your knee, the foot is aiming in slightly due to a good stability. The angle under your knee should be 90 degrees. It can be a little bit more, but never less. The
To visualize this exercise, look it up in our video-database.

GOAL:  Goal here is to build up to heavy weight, while maintaining a good form in intensity and under fatigue.
NOTE: Use TnG technique, don’t drop the bar between reps, increase the weight only if your form is good.
FOCUS: On efficiency in this movement.
TECHNIQUE: Hang Power snatch:
Setting up for Hang position – Always pick the bar from the ground to a full hip extension with shoulders behing the bar, and after that you can go back to hang position. When going to a hang, lean forward so your shoulders are in front of the bar or directly over the bar (just like in negative deadlift) and while going lower, load your hamstrings and glutes. Never start lowering the bar by bending the knees forward – you will get into a wrong position for kicking with the hips. (this doesn’t apply in High Hang technique). Always maintain your spine neutral and your midsection absolutely tight.
Above knee hang PS – on the way down, stop just above your knees, with the shoulders in front of the bar, your hamstrings and glutes have to be loaded. Head is up, and you can start your explosive hip extension.
Important thing to remember is, that in hang techniques, your lower position is the same, as you would get into when doing a lift from the ground. That means that the shoulders are in front of the bar, never behind, and the knees can’t be in the way of the smooth bar path on the way up. Head is up, you are not looking down. If you are not able to establish this setup, pay more attention to it and drill it until you have it.

GOAL:Build up to 3-5 repetitions in 4 work sets. Add weight after every set if possible, start at 70% of your one rep max and don’t go higher that 80%. Add weight in this interval, while maintaining perfect form of every single rep. You also don’t want to miss any rep. If you feel that the weight is already heavy enough and you have still few sets in front of you, just stay on the same weight, you don’t have to add anymore.

GOAL:Goal here will be to work consistently throughout the whole workout. You want to keep moving, do unbroken sets and work with your pacing, so every round, every set and basically every repetition will take the same time. We want to increase your muscle endurance, build up your aerobic and work capacity. This is an exercise to drill the efficiency in cycling light-moderate weight. If you need to break the sets, break them, but make sure your rest periods are short.
NOTE:You are doing 3 workouts. Don’t go into a full fatigue, always work with reserve so you are able to continue at any point.
FOCUS:The main focus will be on efficiency in your movement and setting a good sustainable pace.
SUBSTITUTIONS:
1- AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.
2- Pullups – will be substituted with (incline) ring pulls, or you can use an elastic band and perform the pullups on the bar.
3-Toes To Bar – Toes to Bars will be substituted with a simplier movement variations – Knees to elbows (knees touching the elbows or triceps), or with knee raises (get knees into 90 degrees and back to extension). Another alternative is GHD situps or abmat situps.
4- Double-unders – will be substituted with single-unders, with doubled reps (100 du’s = 200 su’s)