CROSSFIT WEIgHTLIFTIng – BLOCK 4

3 DAYS/WEEK

WELCOmE NOTES 1 WEEK 47 95

WEEK 40 2 WEEK 48 107

WEEK 41 15
WEEK 49 119
WEEK 42 30
WEEK 50 131
WEEK 43 43
WEEK 51 142
WEEK 44 55

WEEK 45 69 WEEK 52 151

WEEK 46 82 APPEnDIX 162

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WELCOmE NOTES

Welcome onboard the WL101 CrossFit Weightlifting program!

Before plunging into the first session, we want you to take the time to read through this introductory
note. There are a few important things you should know before getting started:

The program is not a miracle cure that will automatically make you better at weightlifting. It
has the potential to make you better, but YOU need to put in the work, and that requires more
than just slavishly following the program. You can have two people follow the same program, one
of them making more progress than the other, not due to innate differences in physical talent, but
because one is training harder and more conscientiously than the other. Hold yourself accountable!

Our CrossFit Weightlifting program is structured in four 13-week blocks which together com-
prise a full year’s training (52 weeks in total). You are about to undertake Block 4 (Week 40 to
52). Each block comes in 3, 4 and 5 days per week variation – choose the variation that fits your
schedule and ambition. The only difference is in the weekly volume.

Every session should be completed in less than two hours. If it takes any longer, you are
talking and resting too much. We recommend that you plan rest days, or at least non-weightlifting
days, in a smart manner, so that you can get the most out of every session. Avoid doing all your
weekly sessions back-to-back.

The use of a belt is allowed, but you need to limit the use of it to lifts near max attempts (+90%
1RM). Your midline is what keeps everything together, and it needs to develop alongside everything
else. A good pair of straps is indispensable, not just to a weightlifter, but for training in general. It
reduces the wear and tear on the hands and makes the technical execution of certain lifts easier.
Straps are especially recommended for snatch and clean pulls.

We provide exercise descriptions and instructional videos for a reason. Read through the
program thoroughly, watch the videos before starting your training, write up the session on the
whiteboard, and put your phone away – and get to work.

Feel free to contact us at [email protected] if you have any questions, and be sure to
tag us on Instagram as @weightlifting_101, so we can follow your progress. We will be reposting
the best videos.

Train hard!
/ Erik, Weightlifting 101

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WEEK 40 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | SnATCH BALAnCE, SnATCH PuLLS, FLOOR PRESS, TRICEPS EXTEn-

SIOnS, BOX JumPS.
DAY 2 | POWER CLEAn, BACK SquAT, BOX SquAT, WIDE STAnCE SquAT,
GHD SIT-UPS.
DAY 3 | SnATCH PuLLS, BARBELL CYCLIng, SEATED RIng PuLL-UPS, BICEPS
CuRLS, Lu RAISES.

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WEEK 40 | DAY 1 BACK TO WEEK OVERVIEW

SnATCH BALAnCE, SnATCH PuLLS, FLOOR PRESS, TRICEPS EXTEnSIOnS, BOX JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Overhead Elbow Rotations

20 unbroken reps with an empty barbell.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[3] Overhead Squats (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[4] Overhead Squats (Version 2)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and pause for 3 seconds in the bottom position without moving at all
- then stand up fast. With your legs completely straight, pause for 3 seconds in the top
position - your quads and glutes should be relaxed, and both the toes and the heels should
be kept in the ground to maintain mid-foot balance.

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 [5] Overhead Squats (Version 3)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly into the bottom position, stand halfway up, squat back down into the
bottom position, and then stand all the way up. All squat motions moving downwards
have to be slow, and all squat motions upwards have to be fast. Don’t pause in the bottom
position or halfway up, but pause in the top position for one strong second with the legs
completely straight and relaxed.

[6] Paused Snatch Balance

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

In this version, you are allowed to use your legs to dip and drive, but it’s important that the
catch gets deeper as the weight increases, and that you pause in the bottom position for
three seconds. Count slowly and sit completely still while doing so.

[7] Snatch Balance

5 x 3 reps at 70-80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

In this version, you are allowed to use your legs to dip and drive, but it’s important that the
catch gets deeper as the weight increases.

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 [8] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[9] Snatch Pulls

5 x 4 reps at 100% of your 1RM squat snatch.

Then, 3 x 7 reps at 70% of your 1RM squat snatch done as touch & go reps.

Do 1 set every 3 min. or faster.

Keep the shoulders over the bar in the starting position and through the pull and get the
full extension by extending the entire body, including getting up on the toes, while keeping
the upper body vertical instead of opening up the hips and tilting the upper body back.

In short, practice getting the full extension in the right direction.

Straps are allowed and recommended.

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 [10] Dumbbell Floor Press

6 sets of max unbroken reps at 40% of your 1RM bench press.

Note that the percentages are based on your 1RM bench press with a barbell
and that the weight you should use for the workout represents the combined
weight of the dumbbells. Thus, if your 1RM bench press is 100kg, use 2x20kg
dumbbells (40kg combined).

Rest for 1 min. between sets.

This is essentially a regular flat dumbbell press, but with the floor limiting your range of
motion, you should be able to go heavier. However, you need to stay in full control of the
dumbbells at all times, avoiding bumping them into the ground or neglecting the lockout.

[11] Barbell Triceps Extensions

4 x 12-15 reps at AHAFA.

Rest for 1 min. between sets.

Using a narrow grip on the barbell, lower it behind your head and straighten the arms
completely at the top.

[12] High Box Jumps

Build to a 5RM over the course of 4 sets.

Rest for 2 min. between sets.

Jump up, but step down in order to save your knees.

This exercise is for developing explosiveness with the goal of creating as much force
as possible on every jump. Don’t rush it, but focus on quality - and be very careful not to
fall and hurt your shins.

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WEEK 40 | DAY 2 BACK TO WEEK OVERVIEW

POWER CLEAn, BACK SquAT, BOX SquAT, WIDE STAnCE SquAT, GHD SIT-UPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Front Rack Opener (Version 1)

20 unbroken reps with an empty barbell.

One elbow comes up as the other comes down, with the goal of opening up the front rack.

You can make it harder or easier for yourself by experimenting with keeping the bar-
bell on the fingertips, in the palm of the hand, adding the hookgrip, widening the grip, or
rotating the upper body as the elbow comes up.

[3] Front Rack Opener (Version 2)

20 unbroken reps with an empty barbell.

Keep a full clean grip on the bar, meaning that it has to be placed in the palm of the hands
instead of the fingertips, including the hook only if you have excellent front rack flexibility,
push the elbows as high as possible without losing the grip, then lower the elbows, regain-
ing the grip in case you lost it, to complete the rep.

[4] Jefferson Curls

10 unbroken reps with an empty barbell.

Slowly move the barbell towards the floor by rounding the upper body while keeping the
legs completely straight, pause in the bottom, and then come up again by doing the mo-
tion in reverse.

[5] Straight Leg Muscle Cleans

10 unbroken reps with an empty barbell.

With an empty barbell, perform a muscle clean from the bottom of a Jefferson curl.

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 [6] Muscle Cleans

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Practice getting the contact between the bar and the thighs while at the same time get-
ting the full extension in the right direction - up, not back!

[7] Paused Power Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position. It’s important to pause immediately when you
catch the bar without making any positional corrections.

If you feel that something could have been better with the catch position, or in any
other part of the lift, it’s on the following rep that you have to try and make the improve-
ment.

[8] Touch & Go Power Cleans

5 x 3 reps at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Show control in the top position with your legs straight and the upper body vertical. Re-
member that since it’s touch & go, you are not allowed to rest and reset after taking the
bar down, but instead have to go directly from one rep to the next.

[9] Kang Squats

10 unbroken reps with an empty barbell.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

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 [10] Back Squat

5 x 6 reps at 80% of your 1RM back squat.

Do 1 set every 3 min. or faster.

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.

[11] Box Back Squats (at parallel)

4 x 3 reps at 7-8 RPE.

7-8 on the RPE (rated perceived exertion) scale corresponds to a hard set but
with 2-3 reps kept in the tank.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat at parallel
(femurs horizontal). Unrack the barbell and step backwards carefully until you feel the box
and get into your normal squat stance. Squat down slowly until your glutes make contact,
sit back slightly, making sure not to lose any tension in your core. Then stand back up
forcefully and pause for a couple of seconds before initiating the next rep.

[12] Wide Stance Back Squats

4 x 15-20 reps at 35-40% of your 1RM back squat.

Rest for 1 min. between sets.

The range of motion will very much depend on your flexibility, but it’s important that you
maintain posture and don’t seek to squat deeper by losing your chest or rounding the lower
back.

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 [13] Horizontal GHD Sit-Ups

3 x 2 minutes of max reps.

Rest for 2 min. between sets.

Instead of going all the way down and touching the floor with the hands, lower yourself
horizontally to the floor and keep the tension in the abs at all times.

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WEEK 40 | DAY 3 BACK TO WEEK OVERVIEW

SnATCH PuLLS, BARBELL CYCLIng, SEATED RIng PuLL-UPS, BICEPS CuRLS, Lu

RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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 Jefferson Curls

10 unbroken reps with an empty barbell.

Jefferson curls with the snatch grip is going to put your posterior chain flexibility to the test
and because it’s weighted, it also has a strength building function. To stay safe, it’s very im-
portant that you are doing it with the utmost control just like Mike does in the instructional
video.

[3] Jefferson Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side without it touching the floor.

[4] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

... COnTInuED On THE nEXT PAgE.

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 [5] Panda Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to the percentages of the day and complete:

6 x 5 reps at 80% of your 1RM squat snatch.

Rest for 1 min. between sets.

While a conventional snatch pull isolates the first- and second pull, the panda variation
adds the third pull. Practicing the timing in the transition from the second- to the third pull,
ie. from pulling the bar up to pulling yourself under, is what the panda pull is all about.

[6] Muscle Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

View this exercise as one long pull from the floor to the lockout where you stay over the bar
as long as possible and don’t lean back.

[7] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[8] Power Snatch + Overhead Squat

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Reset the feet if necessary after the power snatch, maintain the same grip, and then do
the overhead squat with an emphasis on squatting down slowly, so you don’t lose control
of the bar.

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 [9] For Time

10 rounds for time:

7 power snatches
7 overhead squats
7 burpees over-the-bar

Barbell at 40% of your 1RM squat snatch.

RX weights: 50/35kg.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

[9a] Power Snatch

7 reps.

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.

[9b] Overhead Squats (Version 1)

7 reps.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[9c] Burpees Over-the-Bar

7 reps.

Your body has to be parallel with the barbell at all times, and you have to jump with both
feet simultaneously. Make the clearance of the barbell as tight as possible, but be careful
not to trip and hurt yourself.

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 [10] For Quality

AMRAP 30 for quality:

8 seated ring pull-ups
12 barbell biceps curls at AHAFA
16 Lu raises with 5/2,5kg plates

Rest as needed.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[10a] Seated Ring Pull-Ups

8 reps.

Hang from a pair of rings with the butt just off the floor, feet placed on a box in front of you,
and the upper body kept vertical.
Proceed to pull your shoulders to the rings without leaning back.

[10b] Barbell Biceps Curls

12 reps.

Get full extension in the bottom and push the elbows forward at the top to fully engage the
biceps. Keep your wrists straight throughout each rep.

[10c] Lu Raises

16 reps.

Holding a plate or dumbbell in each hand, lift your arms laterally up and over your head
while keeping them straight.
Your elbows should be internally rotated and the shoulders a little shrugged when the
plates/dumbbells meet at the top.

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WEEK 41 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | CLEAn, SPLIT JERK, CLEAn PuLLS, FLOOR PRESS, TRICEPS EXTEn-
SIOnS, BOX JumPS.
DAY 2 | POWER SnATCH, SnATCH, BACK SquAT, BOX SquAT, HIP-EXTEnSIOnS,
BARBELL ROLL-OuTS.
DAY 3 | CLEAn PuLLS, BARBELL CYCLIng, SEATED PuLL-UPS, DumBBELL
PuSH PRESS.

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WEEK 41 | DAY 1 BACK TO WEEK OVERVIEW

CLEAn, SPLIT JERK, CLEAn PuLLS, FLOOR PRESS, TRICEPS EXTEnSIOnS, BOX JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Bottom Position of Squat

Accumulate 3 minutes.

The bottom position has to be deep and relaxed.

[3] Cossack Squats

2 x 10 reps.

Rest for 1 min. between sets.

Squat down on one leg while keeping the opposite leg straight, gradually turning the foot
to switch the stretch from the inner thigh and groin to the hamstrings.

[4] Straight Leg Muscle Cleans

10 unbroken reps with an empty barbell.

With an empty barbell, perform a muscle clean from the bottom of a Jefferson curl.

[5] Straight Leg Cleans

10 unbroken reps with an empty barbell.

With an empty barbell, perform a (squat) clean from the bottom of a Jefferson curl.

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 [6] Touch & Go Muscle Cleans

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Keep your shoulders over the bar to avoid tilting the upper body back in the pull phase
where you have to combine the explosive power from the legs with aggressively using your
arms to pull the bar to the shoulders.

When lowering the bar, the plates have to touch the floor at the same time and you
need to be in a position to start pulling immediately without any need for positional
corrections.

[7] Touch & Go Power Cleans

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Show control in the top position with your legs straight and the upper body vertical. Re-
member that since it’s touch & go, you are not allowed to rest and reset after taking the
bar down, but instead have to go directly from one rep to the next.

[8] Touch & Go Squat Cleans

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to the percentages of the day and complete:

3 x 3 reps at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Note that this is a squat- and not a power version. Stay over the bar when you finish the pull,
get the full range of motion in the squat, and pause in the top position with the legs com-
pletely straight before lowering the bar. Remember that it’s touch and go, which means
that the moment the plates touch the floor, you have to start the next rep.

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 [9] Split Walks (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

[10] Split Jerk (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[11] Behind-the-Neck Split Jerk

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to the percentages of the day and complete:

3 x 3 reps at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Propel the bar straight up, instead of forward or too far back, by paying attention to the
angle of the upper body and the position of the elbows in the dip and drive.

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 [12] Low Hang Clean Pulls

6 x 4 reps at 100% of your 1RM clean & jerk.

Then, 1 set of 10 reps at 75% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

In order to get into a low but strong starting position, it’s necessary to keep the chest high
in order to ensure good posture and to sufficiently bend the legs while staying somewhat
upright instead of just tilting the upper body more over the bar.
Straps are allowed and recommended.

[13] Dumbbell Floor Press

6 sets of max unbroken reps at 50% of your 1RM bench press.

Note that the percentages are based on your 1RM bench press with a barbell
and that the weight you should use for the workout represents the combined
weight of the dumbbells. Thus, if your 1RM bench press is 100kg, use 2x25kg
dumbbells.

Rest for 2 min. between sets.

This is essentially a regular flat dumbbell press, but with the floor limiting your range of
motion, you should be able to go heavier. However, you need to stay in full control of the
dumbbells at all times, avoiding bumping them into the ground or neglecting the lockout.

[14] Barbell Triceps Extensions

5 x 10 reps at AHAFA.

Rest for 1 min. between sets.

Using a narrow grip on the barbell, lower it behind your head and straighten the arms
completely at the top.

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 [15] Seated Box Jumps

6 x 3 reps.

Rest for 1 min. between sets.

Sit on a bench with a box in front of you. Start the movement by slowly coming forward
and proceed to jumping up on the box.

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WEEK 41 | DAY 2 BACK TO WEEK OVERVIEW

POWER SnATCH, SnATCH, BACK SquAT, BOX SquAT, HIP-EXTEnSIOnS, BARBELL

ROLL-OuTS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] For Quality

3 rounds for quality:

10 overhead elbow rotations
5 behind-the-neck snatch grip strict presses

All reps with an empty barbell.

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[2a] Overhead Elbow Rotations

10 reps.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[2b] Behind-the-Neck Snatch Grip Strict Press

5 reps.

Keep a full grip on the bar, so that you can maintain strong, straight wrists when pressing
the bar overhead. Engage your midline to avoid arching the lower back and pause for one
second in the lockout before slowly lowering the bar to the traps.

... COnTInuED On THE nEXT PAgE.

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 [3] For Quality

3 rounds for quality:

5 overhead squats (v1)
5 snatch grip behind-the-neck Sots presses

All reps with an empty barbell.

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[3a] Overhead Squats (Version 1)

5 reps.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[3b] Behind-the-Neck Snatch Grip Sots Press

5 reps.

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.

[4] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

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 [5] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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

4 x 2 reps at 70-75% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

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] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[8] Squat Snatch

4 x 2 reps at 80-82,5% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Pull it high and catch it low. That’s what the snatch is all about.

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 [9] Back Squat

6 x 6 reps at 80% of your 1RM back squat.

Do 1 set every 3 min. or faster.

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.

[10] Box Back Squats (at parallel)

4 x 3 reps at 2,5-5% heavier than last week.

Aim for a weight where you have 1-2 reps left in the tank each set.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat at parallel
(femurs horizontal). Unrack the barbell and step backwards carefully until you feel the box
and get into your normal squat stance. Squat down slowly until your glutes make contact,
sit back slightly, making sure not to lose any tension in your core. Then stand back up
forcefully and pause for a couple of seconds before initiating the next rep.

[11] Weighted GHD Hip-Extensions

4 x 15 reps at AHAFA.

Rest for 1 min. between sets.

You need to use a setup that allows for the hips and upper body to move freely up and
down while holding a plate on your chest or an empty bar behind the neck. In the bottom,
the upper body has to be vertical, and in the top, you need to break horizontal.

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 [12] Barbell Roll-Outs

5 x 10-15 reps.

Rest for 1 min. between sets.

Barbell roll-outs are meant to strengthen your midline, but lat strength and shoulder
stability are required for full range of motion.

Whatever the limiting factor is for you, accumulating quality reps will improve it. If
you need to scale, do it by reducing the range of motion.

If doing the roll-out from the knees is not challenging enough, you can do it stand-
ing.

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WEEK 41 | DAY 3 BACK TO WEEK OVERVIEW

CLEAn PuLLS, BARBELL CYCLIng, SEATED PuLL-UPS, DumBBELL PuSH PRESS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Barbell Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from a narrow stance while stepping forward with the
opposite foot from the rotating side of the barbell.

[3] Jefferson Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side without it touching the floor.

[4] Romanian Deadlift

20 unbroken reps with an empty barbell.

Lower the bar towards the floor by tilting the upper body forward with the legs slightly
bent, the lower back straight and the chin tucked to keep the spine aligned. When you feel
the hamstrings stretching, reverse the movement and return to an upright position. The
degree of flexibility in your hamstrings determines the range of motion, and it’s important
that you don’t start rounding the lower back in order to increase it.

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 [5] Deficit Clean Deadlift

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to the percentages of the day and complete:

6 x 3 reps at 80% of your 1RM clean & jerk from a 3”/7cm deficit.

Do 1 set every 3 min. or faster.

While doing the exercise from deficit makes it harder due to the increased range of motion,
it’s also important that you try to find a starting position in which you are fully postured with
the lower back straight and the chest and chin high.

[6] No-Heels Hang Muscle Clean

10 unbroken reps with an empty barbell.

Keep your shoulders over the bar to avoid tilting the upper body back in the pull phase
where you have to combine the explosive power from the legs with aggressively using your
arms to pull the bar to the shoulders.

[7] Thrusters

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Make sure that you get a good bounce out of the bottom position and that you drive as
aggressively as possible all the way through the squat.
Maintain a good grip on the bar which will allow you to press more effectively from the
chest, shoulders and triceps.

[8] Hang Power Clusters

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Deadlift the barbell up - then perform a hang power clean and press the bar overhead as
your legs reach full extension.
You can get up on your toes, but the heels have to be in the ground when the bar hits the
overhead lockout position, and your legs should be completely straight - no jerking allowed!

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 [9] Hang Clusters

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build to 70% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Deadlift the barbell up - then perform a hang squat clean and press the bar overhead as
your legs reach full extension.
You can get up on your toes, but the heels have to be in the ground when the bar hits the
overhead lockout position, and your legs should be completely straight - no jerking allowed!

[10] For Time

For time:
30-25-20-15-10 hang power clusters at 30% of your 1RM clean & jerk
5-4-3-2-1 hang clusters at 70% of your 1RM clean & jerk

Example:
30 hang power clusters at 30%
5 hang clusters at 70%
25 hang power clusters at 30%
4 hang clusters at 70%
... etc.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

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 [11] For Quality

10 rounds for quality:

10 seated ring pull-ups
10 dumbbell push presses at 40% of your 1RM push press

Note that the percentages are based on your 1RM push press with a barbell
and that the weight you should use for the workout represents the combined
weight of the dumbbells. Thus, if your 1RM push press is 100kg, use 2x20kg
dumbbells.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[11a] Seated Ring Pull-Ups

10 reps.

Hang from a pair of rings with the butt just off the floor, feet placed on a box in front of you,
and the upper body kept vertical.
Proceed to pull your shoulders to the rings without leaning back.

[11b] Dumbbell Push Press

10 reps.

Make sure that the dip is short and powerful and that your legs are completely straight
(and not slightly bent) in the lockout.

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WEEK 42 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | SnATCH, SnATCH BALAnCE, SnATCH PuLLS, DumBBELL BEnCH PRESS,

DumBBELL FLYES, BROAD JumPS.
DAY 2 | SPLIT JERK, BACK SquAT, HALF SquAT, HIP-EXTEnSIOnS, SIDEBEnDS.
DAY 3 | SnATCH DEADLIFT, BARBELL CYCLIng, SEATED PuLL-UPS, SOTS PRESS.

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WEEK 42 | DAY 1 BACK TO WEEK OVERVIEW

SnATCH, SnATCH BALAnCE, SnATCH PuLLS, DumBBELL BEnCH PRESS, DumBBELL

FLYES, BROAD JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Duck Walk

2 x 30 seconds.

Rest for 1 min. between sets.

Walk in your bottom position with the chest up and the lower back straight.

[3] Overhead Squats (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[4] Strict Muscle Snatch from Hips (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control. Then lower it to the traps
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.

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 [5] Behind-the-Neck Snatch Grip Sots Press

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

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.

[6] Paused Snatch Balance

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

In this version, you are allowed to use your legs to dip and drive, but it’s important that the
catch gets deeper as the weight increases, and that you pause in the bottom position for
three seconds. Count slowly and sit completely still while doing so.

[7] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

... COnTInuED On THE nEXT PAgE.

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 [8] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[9] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[10] Squat Snatch + Snatch Balance

2 sets of 2 squat snatches + 2 snatch balance at 70-75% of your 1RM squat snatch.
5 sets of 1 squat snatch + 2 snatch balance at 80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

In the snatch balance, you need to dip and drive (bend and extend the legs) to propel the
bar upwards before diving under the bar to catch it, and in both lifts you have to work from
a deep, but tight bottom position.

[11] Low Hang Snatch Pulls

6 x 4 reps at 100% of your 1RM squat snatch.

Then, 1 set of 10 reps at 75% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

In order to get into a low but strong starting position, it’s necessary for the chest and chin
to be kept high to ensure good posture and to bend the legs while staying somewhat up-
right - rather than just tilting the upper body more over the bar or rounding the lower back.

Straps are allowed and recommended.

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 [12] Dumbbell Bench Press

Build to a 10RM over the course of 4-5 sets.

Do 1 set every 3 min. or faster.

Lower the dumbbells slowly until they touch the outer part of your pecs and then press the
dumbbells forcefully up into a strong lockout. Be sure to keep both feet solidly planted on
the floor at all times. You can gradually supinate through the eccentric phase if you find it
comfortable.

[13] Dumbbell Flyes

4 x 12 reps at AHAFA.

Rest for 1 min. between sets.

Keep the arms completely straight in the top position but a bit bent on the way down and
up. Focus on doing the movement controlled with full range of motion.

[14] Seated Broad Jump

6 x 3 reps.

Rest for 1 min. between sets.

From a seated chair height position, jump as far forwards as possible. Maintain good bal-
ance when you land.

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WEEK 42 | DAY 2 BACK TO WEEK OVERVIEW

SPLIT JERK, BACK SquAT, HALF SquAT, HIP-EXTEnSIOnS, SIDEBEnDS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] For Quality

3 rounds for quality:

20 dead hang shoulder shrugs
10 shoulder dislocations with a PVC-pipe

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[2a] Dead Hang Shoulder Shrugs

20 reps.

Hanging from a bar with a pronated grip, slowly move your body up and down by shrug-
ging the shoulders - not by bending the arms.

[2b] Shoulder Dislocations

10 reps.

Accumulate quality reps by keeping the arms straight and refraining from any asymmet-
rical twists and turns.

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 [3] Split Walks (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

[4] Split Jumps (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

Walk into the split in 2 steps, do a short, hard jump followed by a 3 sec. pause. Then proceed
to recover the feet in 2 steps. Each jump counts as 1 rep. It is crucial that you start in the
correct split and land in exactly that position after each jump.

[5] Split Jerk (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[6] Paused Behind-the-Neck Split Presses

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pause for three seconds in the back rack, where you have to engage the midline to avoid
arching and tilting the upper body back, and pause again in the lockout, where you have
to both stretch your arms completely and shrug the shoulders to improve the lock.

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 [7] Behind-the-Neck Split Jerk

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to the percentages of the day and complete:

3 waves:
3 reps at 75% of your 1RM clean & jerk.
2 reps at 80%.

Do 1 set every 3 min. or faster.

Propel the bar straight up, instead of forward or too far back, by paying attention to the
angle of the upper body and the position of the elbows in the dip and drive.

[8] Varied Stance Back Squats

10 unbroken reps with an empty barbell.

With the barbell in your back, squat as deep as possible - start from a sumo-stance and
work your way in to a feet-together stance. Then work your way back out.

[9] Back Squat

7 x 6 reps at 80-85% of your 1RM back squat.

Do 1 set every 3 min. or faster.

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.

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 [10] Top-Half Back Squats

4 x 5 reps at 7-8 RPE.

7-8 on the RPE (rated perceived exertion) scale corresponds to a hard set but
with 2-3 reps kept in the tank.

Do 1 set every 3 min. or faster.

Create a setup that allows you to start the movement halfway into the squat, but still above
90 degrees.
When squatting down, you have to make sure that the plates touch the blocks at the same
time and that you maintain tension in that moment.

[11] Weighted GHD Hip-Extensions

4 x 10 reps at AHAFA.

Rest for 1 min. between sets.

You need to use a setup that allows for the hips and upper body to move freely up and
down while holding a plate on your chest or an empty bar behind the neck. In the bottom,
the upper body has to be vertical, and in the top, you need to break horizontal.

[12] Barbell Sidebends

2 minutes on / 1 minute off x 3 sets with an empty barbell.

Work for 2 minutes, then rest for 1 minute and repeat for a total of 3 sets.

Lower the bar from side to side by bending your upper body while pushing the opposite hip
out - get the range of motion laterally without tilting forward or losing your upright posture
too much.

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WEEK 42 | DAY 3 BACK TO WEEK OVERVIEW

SnATCH DEADLIFT, BARBELL CYCLIng, SEATED PuLL-UPS, SOTS PRESS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Barbell Forward Crawls

30 unbroken reps with an empty barbell.

With the barbell on your back, move forwards in big circles in a crawling motion while
keeping the upper body vertical, so that you can feel your core working.

[3] Kang Squats

10 unbroken reps with an empty barbell.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

[4] Snatch Grip Jefferson Curls

10 unbroken reps with an empty barbell.

Jefferson curls with the snatch grip is going to put your posterior chain flexibility to the test
and because it’s weighted, it also has a strength building function. To stay safe, it’s very im-
portant that you are doing it with the utmost control just like Mike does in the instructional
video.

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 [5] Snatch Grip Monkey Fuckers

10 unbroken reps with an empty barbell.

Move from the bottom of a Jefferson curl into the starting position of the snatch and back
again to complete a rep.

Pause for 3 seconds in both end-positions.

[6] Deficit Snatch Deadlift

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to the percentages of the day and complete:

6 x 3 reps at 80% of your 1RM squat snatch from a 3”/7cm deficit.

Do 1 set every 3 min. or faster.

In this version of the snatch deadlift, the range of motion is expanded which makes
it harder, and it especially puts more pressure on the quads. If you lack flexibility and
normally find it difficult to get into a good starting position, this version will make you fight
twice as hard to get good posture before pulling from the floor.

Straps are allowed.

[7] Overhead Squats (Version 2)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and pause for 3 seconds in the bottom position without moving at all
- then stand up fast. With your legs completely straight, pause for 3 seconds in the top
position - your quads and glutes should be relaxed, and both the toes and the heels should
be kept in the ground to maintain mid-foot balance.

[8] Hang Muscle Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Stay over the bar, don’t lean back.

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 [9] Paused Hang Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar close in the pull phase and catch it high, gradually making the catch deeper
as it gets heavier, but always pausing for 3 seconds.

[10] Paused Hang Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

2 x 3 reps at 40% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a snatch from
the floor.
Pause for 3 seconds in the bottom position before standing up and show control in the top
position before dropping the bar.
Straps are allowed.

[11] AMRAP

AMRAP 20:
5 hang squat snatches at 40% of your 1RM squat snatch
10 down-ups

’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.

[11a] Hang Squat Snatch

5 reps.

Do 1 set every 3 min. or faster.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a snatch from
the floor.
Straps are allowed.

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 [11b] Down-Ups

10 reps.

There are different ways of doing down-ups, but our way is to get flat on the ground and
to then stand right back up.

[12] Supersets

40-30-20-10 reps:
Seated ring pull-ups
Snatch grip behind-the-neck Sots presses with an empty barbell

Rest as needed.

Alternate between the prescribed exercises for the given amount of sets.

[12a] Seated Ring Pull-Ups

40-30-20-10 reps.

Hang from a pair of rings with the butt just off the floor, feet placed on a box in front of you,
and the upper body kept vertical.
Proceed to pull your shoulders to the rings without leaning back.

[12b] Behind-the-Neck Snatch Grip Sots Press

40-30-20-10 reps.

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.

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WEEK 43 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | SnATCH, SnATCH DEADLIFT, DumBBELL BEnCH PRESS, PuLL-OVERS.

DAY 2 | BACK SquAT, PuSH PRESS, HIP-EXTEnSIOn.
DAY 3 | CLEAn & JERK, CLEAn DEADLIFT, WEIgHTED SIT-UPS.

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WEEK 43 | DAY 1 BACK TO WEEK OVERVIEW

SnATCH, SnATCH DEADLIFT, DumBBELL BEnCH PRESS, PuLL-OVERS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Overhead Shrugs

20 unbroken reps with an empty barbell.

Using your snatch grip, move the shoulders and the barbell up and down by shrugging
while maintaining a good lockout.

[3] Overhead Elbow Rotations

20 unbroken reps with an empty barbell.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[4] Overhead Squats (Version 2)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and pause for 3 seconds in the bottom position without moving at all
- then stand up fast. With your legs completely straight, pause for 3 seconds in the top
position - your quads and glutes should be relaxed, and both the toes and the heels should
be kept in the ground to maintain mid-foot balance.

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 [5] Overhead Squats (Version 3)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly into the bottom position, stand halfway up, squat back down into the
bottom position, and then stand all the way up. All squat motions moving downwards
have to be slow, and all squat motions upwards have to be fast. Don’t pause in the bottom
position or halfway up, but pause in the top position for one strong second with the legs
completely straight and relaxed.

[6] Strict Muscle Snatch from Hips (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control - then slowly lower it back
to the hips while keeping the legs straight and the upper body vertical throughout the
entire movement.

[7] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[8] Muscle Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

View this exercise as one long pull from the floor to the lockout where you stay over the bar
as long as possible and don’t lean back.

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 [9] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[10] Paused Deep Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Catch the bar halfway into the squat and pause for 3 seconds in this position. Count slowly
and stay as motionless as possible.

[11] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[12] Squat Snatch

Build to 85% of your 1RM squat snatch.

Then, on the minute for as long as possible:

1 squat snatch at 85% of your 1RM.
Cap at 15 minutes.

Do 1 set every 3 min. or faster.

Pull it high and catch it low. That’s what the snatch is all about.

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 [13] Snatch Deadlift

1 set of max unbroken reps at 120% of your 1RM squat snatch.

Then, 6 x 3 reps at 110% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Don’t think of the lift as a conventional deadlift with a wide grip, but instead as a snatch
pull without the explosive extension.
Get into the same starting position as you would for a snatch: Keep the butt low in the first
pull and stand straight as an arrow in the top position - don’t open up the hips or tilt the
upper body back.

Straps are allowed and recommended.

[14] Dumbbell Bench Press

Build to a 5-6RM over the course of 4-5 sets.

Do 1 set every 3 min. or faster when building to 85%.

Lower the dumbbells slowly until they touch the outer part of your pecs and then press the
dumbbells forcefully up into a strong lockout. Be sure to keep both feet solidly planted on
the floor at all times. You can gradually supinate through the eccentric phase if you find it
comfortable.

[15] Dumbbell Pull-Overs

5 x 15 reps at AHAFA.

Rest for 1 min. between sets.

In the top position, the arms have to be in a vertical angle. In the bottom, they have to get
visibly below horizontal.
Keep the arms slightly bent the entire time.

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WEEK 43 | DAY 2 BACK TO WEEK OVERVIEW

BACK SquAT, PuSH PRESS, HIP-EXTEnSIOn.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Kang Squats

2 x 10 reps with an empty barbell.

Rest for 1 min. between sets.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

[3] Barbell Rotations from Bottom Position

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from the bottom position. Keep the reps controlled, so
you don’t end up hurting your lower back, and make sure that you maintain good posture
while rotating. Unless you are very flexible, you shouldn’t expect the same range of motion
as when doing it standing.

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 [4] Back Squat

6 x 4 reps at 85-90% of your 1RM back squat.

This should feel heavy, so push the limit.

Do 1 set every 3 min. or faster.

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] Front Rack Opener (Version 2)

20 unbroken reps with an empty barbell.

Keep a full clean grip on the bar, meaning that it has to be placed in the palm of the hands
instead of the fingertips, including the hook only if you have excellent front rack flexibility,
push the elbows as high as possible without losing the grip, then lower the elbows, regain-
ing the grip in case you lost it, to complete the rep.

[6] Front Rack Opener (Version 3)

20 unbroken reps with an empty barbell.

Place the bar behind the neck and lift both elbows up simultaneously to open up the back
rack. You can make it harder or easier for yourself by experimenting with keeping the bar
on the fingertips, in the palm of the hand, adding the hookgrip, or widening the grip.

[7] Paused Front Rack Strict Press

2 x 10 reps with an empty barbell.

Rest for 1 min. between sets.

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.
Additionally, pause for 3 seconds in both the front rack and the lockout position. This makes
it harder and might result in a less weight on the barbell, but it is excellent for flexibility and
positioning.

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 [8] Paused Push Press

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Remember, in the push press you dip only once. This means that the legs have to be com-
pletely straight the moment you hit the lockout and in the following three seconds pause.

[9] Push Press

6 x 2 reps at 85-90% of your 1RM push press.

Do 1 set every 3 min. or faster.

In the push press you dip only once. The press will get heavier as the weight goes up, but
this should NOT result in you turning the push press into a push jerk.

[10] Weighted GHD Hip-Extensions

6 x 8-10 reps at AHAFA.

Rest for 1 min. between sets.

You need to use a setup that allows for the hips and upper body to move freely up and
down while holding a plate on your chest or an empty bar behind the neck. In the bottom,
the upper body has to be vertical, and in the top, you need to break horizontal.

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WEEK 43 | DAY 3 BACK TO WEEK OVERVIEW

CLEAn & JERK, CLEAn DEADLIFT, WEIgHTED SIT-UPS.

[1] Barbell Yoga

5 minutes unbroken.

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 reps.

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] No-Hands Hip Flows

20 reps.

Sit on the floor and move your knees from side to side without the hands ever touching the
floor for support. Do it slowly, and focus on moving the lower body while keeping the upper
body static.

[4] Duck Walk

2 x 30 seconds.

Rest for 1 min. between sets.

Walk in your bottom position with the chest up and the lower back straight.

[5] Full Grip Front Squats (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, stand up fast without a pause in the bottom position and show con-
trol in the top position, while keeping the bar in the palm of your hands instead of on the
fingertips.

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 [6] Low Hang Muscle Clean (empty barbell)

10 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

[7] Split Walks (bodyweight)

2 x 5 reps.

Rest for 1 min. between sets.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

[8] Split Jumps (bodyweight)

2 x 5 reps.

Rest for 1 min. between sets.

Walk into the split in 2 steps, do a short, hard jump followed by a 3 sec. pause. Then proceed
to recover the feet in 2 steps. Each jump counts as 1 rep. It is crucial that you start in the
correct split and land in exactly that position after each jump.

[9] Split Jerk (bodyweight)

2 x 5 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

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 [10] Paused Split Jerk

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for three seconds in the split without making any positional changes. If the split
could in any way be better, the goal is to make it so on the following rep.

[11] Paused Power Clean + Paused Split Jerk Triple

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch of the power clean and in the split of the split jerk with the
goal of standing completely still while counting.

[12] Squat Clean + Paused Split Jerk

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for three seconds in the split. Count slowly while trying to stand completely still.

[13] Clean & Jerk

2 waves of:
1 squat clean + 2 split jerks at 85% of your 1RM clean & jerk.
1 squat clean + 1 split jerk at 90% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Don’t rush into the jerk after completing the clean, but take your time to get the right grip
and to find your position. Then commit fully to the jerk.

[14] Deficit Clean Deadlift

6 x 2 reps at 90% of your 1RM clean & jerk from a 3”/7cm deficit.

Do 1 set every 3 min. or faster.

While doing the exercise from deficit makes it harder due to the increased range of motion,
it’s also important that you try to find a starting position in which you are fully postured with
the lower back straight and the chest and chin high.

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 [15] Weighted Sit-Ups

5 x 10 reps at AHAFA.

Rest for 1 min. between sets.

Hold a dumbbell on your chest or behind the neck and lock your feet to the ground.

Keep constant tension in the abs without giving the muscles a break by, for instance,
resting on the floor or sitting too upright at the top of the rep.

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WEEK 44 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | DELOAD: POWER SnATCH, SnATCH, SnATCH PuLLS, BEnT-OVER

ROWS, BOX JumPS.
DAY 2 | DELOAD: CLEAn & JERK, PAuSED SquAT, HALF SquAT, CHInESE
PLAnK, HORIZOnTAL SIT-UPS.
DAY 3 | DELOAD: SnATCH PuLLS, BARBELL CYCLIng, DumBBELL PRESS, Lu
RAISES.

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WEEK 44 | DAY 1 BACK TO WEEK OVERVIEW

DELOAD: POWER SnATCH, SnATCH, SnATCH PuLLS, BEnT-OVER ROWS, BOX JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Behind-the-Neck Snatch Grip Thrusters (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, stand up fast without a pause in the bottom position and drive the bar
all the way overhead. Pause for three seconds with the legs completely straight and the
upper body vertical. This exercise combines good squatting and lockout mechanics.

[3] Behind-the-Neck Snatch Grip Thrusters (Version 2)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, pause for 3 seconds in the bottom position, stand up fast as you drive
the bar overhead. Pause for 3 seconds with the legs completely straight and the upper
body vertical.

[4] Behind-the-Neck Snatch Grip Sots Press

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

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.

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 [5] Strict Muscle Snatch from Hips (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control. Then lower it to the traps
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.

[6] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[7] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

... COnTInuED On THE nEXT PAgE.

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 [8] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[9] EMOM

On the minute for 10 minutes (alternate between A and B):

A) 2 power snatches
B) 1 paused squat snatch

Barbell at 70-75% of your 1RM squat snatch.

Do the designated work at the start of every minute.

[10] Touch & Go Snatch Pulls

4 x 4 reps at 70% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Lower the bar slowly and precisely from the hips to the floor in order to be in the correct
starting position when the plates touch.

Straps are allowed and recommended.

[11] Standing Close Grip Upright Rows

5 x 20 reps at AHAFA.

Rest for 2 min. between sets.

Using a very narrow grip, pull the barbell to your collar bones while making sure that your
elbows are always higher than your hands.

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 [12] Snatch Grip Bent-Over Barbell Rows

15-12-8-12-15 reps at AHAFA.

Rest for 2 min. between sets.

In most row variations, the main cue is to pull the bar back into the hips with the elbows
to isolate the lats, but this particular variation is different. Keep the bar under the knees,
but without having it touch the floor during the set, and put your upper back to work by
pulling the bar to somewhere between the belly button and the solar plexus.

[13] High Box Jumps

3 x 5 reps.

Rest for 1 min. between sets.

Jump up, but step down in order to save your knees.

This exercise is for developing explosiveness with the goal of creating as much force
as possible on every jump. Don’t rush it, but focus on quality - and be very careful not to
fall and hurt your shins.

... COnTInuED On THE nEXT PAgE.

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WEEK 44 | DAY 2 BACK TO WEEK OVERVIEW

DELOAD: CLEAn & JERK, PAuSED SquAT, HALF SquAT, CHInESE PLAnK, HORIZOnTAL
SIT-UPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] For Quality

2 rounds for quality:

1 min. dead hang
20 jerk grip overhead shrugs
20 front rack openers (v1)

Use an empty barbell.

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[2a] Dead Hang (straps)

1 minute.

Breathe, relax, and make yourself as long as possible in order to intensify the stretch.
By using straps, the grip is taken out of the equation in order for you to more easily avoid
tension in the lats.

[2b] Jerk Grip Overhead Shrugs

20 reps.

Using a jerk grip on the barbell, move the shoulders up and down by shrugging themwhile
maintaining a good lockout.

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 [2c] Front Rack Opener (Version 1)

20 reps.

One elbow comes up as the other comes down, with the goal of opening up the front rack.

You can make it harder or easier for yourself by experimenting with keeping the bar-
bell on the fingertips, in the palm of the hand, adding the hookgrip, widening the grip, or
rotating the upper body as the elbow comes up.

[3] Paused Push Jerk

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position without making any positional changes unless
absolutely necessary.

[4] Low Hang Muscle Clean (empty barbell)

10 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

[5] Muscle Cleans

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Practice getting the contact between the bar and the thighs while at the same time get-
ting the full extension in the right direction - up, not back!

[6] Paused Power Clean + Paused Push Jerk

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position of both the power clean and the push jerk, and
take your time to reset and reposition between the two lifts.

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 [7] Power Clean + Push Jerk

6 sets of 1 power clean + 1 push jerk at 75% of your 1RM clean & jerk.

Do 1 set every 2 min..

Make the catch position of both lifts both wider and deeper as the weight increases, but
make sure that the feet are always symmetrical in the catch position and the knees not
collapsing in.

[8] Kang Squats

10 unbroken reps with an empty barbell.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

[9] Paused Back Squats

5 x 2 reps at 70% of your 1RM back squat.

Do 1 set every 2 min..

Squat down slowly and pause for three seconds in the bottom position with the goal of not
moving at all while counting. Then stand up fast and show control in the top.

[10] Top-Half Back Squats

4 x 5 reps at 7-8 RPE.

7-8 on the RPE (rated perceived exertion) scale corresponds to a hard set but
with 2-3 reps kept in the tank.

Do 1 set every 2 min..

Create a setup that allows you to start the movement halfway into the squat, but still above
90 degrees.
When squatting down, you have to make sure that the plates touch the blocks at the same
time and that you maintain tension in that moment.

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 [11] Weighted Chinese Plank

3 x 60 seconds.

Rest for 2 min. between sets.

Squeeze the butt, push the hips up, and engage the lower back and hamstrings.

If your weak point is your lower back, then you need to keep the feet together and
the toes pointing straight up.

If your your weak point is your glutes, then you need to keep the feet slightly apart
and the toes pointing out in a 45-degree angle while squeezing the glutes.

[12] Horizontal GHD Sit-Ups

3 x 20-30 reps.

Rest for 2 min. between sets.

Instead of going all the way down and touching the floor with the hands, lower yourself
horizontally to the floor and keep the tension in the abs at all times.

... COnTInuED On THE nEXT PAgE.

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WEEK 44 | DAY 3 BACK TO WEEK OVERVIEW

DELOAD: SnATCH PuLLS, BARBELL CYCLIng, DumBBELL PRESS, Lu RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Elbow Rotations from Snatch Starting Position

20 unbroken reps with an empty barbell.

Isolate the elbows and rotate them slowly back and forth from the starting position of the
snatch.

[3] Snatch Grip Ball Crushers

10 unbroken reps with an empty barbell.

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.

[4] Snatch Grip Monkey Fuckers

10 unbroken reps with an empty barbell.

Move from the bottom of a Jefferson curl into the starting position of the snatch and back
again to complete a rep.

Pause for 3 seconds in both end-positions.

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 [5] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[6] Snatch High Pulls

5 x 4 reps at 60% of your 1RM squat snatch.

Do 1 set every 2 min.

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.

[7] For Quality

3 rounds for quality:

5 overhead squats (v1)
5 paused front rack strict presses

All reps with an empty barbell.

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

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 [7a] Overhead Squats (Version 1)

5 reps.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[7b] Paused Front Rack Strict Press

5 reps.

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.
Additionally, pause for 3 seconds in both the front rack and the lockout position. This makes
it harder and might result in a less weight on the barbell, but it is excellent for flexibility and
positioning.

[8] Paused Push Press

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM push press.

Rest for 1 min. between sets.

Remember, in the push press you dip only once. This means that the legs have to be com-
pletely straight the moment you hit the lockout and in the following three seconds pause.

[9] Touch & Go Push Presses

2 x 3 reps at 30% of your 1RM push press.

Then, build up to 5 reps at 40%.

Rest for 1 min. between sets.

’Touch & go’ means that you have to go directly into the next rep not being allowed to rest
with the bar on the shoulders.
Show control in the top position with your legs straight before initiating the takedown.

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 [10] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[11] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to 3 reps at 50% (still paused reps).

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[12] AMRAP

AMRAP 30:
3 paused squat snatches at 50% of your 1RM squat snatch (if you take a step in any
of the 3 reps, the whole set is no-repped)
10 touch & go push presses at 40% of your 1RM push press

Keep in mind that it’s deload week, meaning this should NOT feel hard. Turn
the pace down a notch.

’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.

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 [13] One-Arm Dumbbell Strict Press

4 x 8 reps at AHAFA (each arm).

Rest for 2 min. between sets.

Gain stability by placing the foot opposite the working arm slightly in front of your other
foot. Keep the legs straight and engage your midline to avoid arching the lower back.

Start with your weaker arm and match the reps you get with the stronger one.

[14] Lu Raises

50 reps in sets of 5+ reps with 5/2,5kg plates.

Holding a plate or dumbbell in each hand, lift your arms laterally up and over your head
while keeping them straight.
Your elbows should be internally rotated and the shoulders a little shrugged when the
plates/dumbbells meet at the top.

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WEEK 45 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | POWER CLEAn, CLEAn, CLEAn PuLLS, DumBBELL BEnCH PRESS,

BROAD JumPS.
DAY 2 | SnATCH, SnATCH BALAnCE, FROnT SquAT, BOTTOm UP SquAT, CHI-
nESE PLAnK, LEg RAISES.
DAY 3 | CLEAn DEADLIFT, BARBELL CYCLIng, DIPS, Lu RAISES.

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WEEK 45 | DAY 1 BACK TO WEEK OVERVIEW

POWER CLEAn, CLEAn, CLEAn PuLLS, DumBBELL BEnCH PRESS, BROAD JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Jefferson Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side without it touching the floor.

[3] Straight Leg Muscle Cleans

10 unbroken reps with an empty barbell.

With an empty barbell, perform a muscle clean from the bottom of a Jefferson curl.

[4] Clean Grip Ball Crushers

20 unbroken reps with an empty barbell.

Using an empty barbell, get into your clean starting position by the middle of your shins.
From this position, proceed to slowly press your knees in and out - without losing your pos-
ture.

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 [5] No-Heels Clean Pulls

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Instead of trying to do the pulls explosively, think of it as an opportunity to practice the

pulling mechanics of the clean.

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 thighs 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.

[6] Paused Power Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position. It’s important to pause immediately when you
catch the bar without making any positional corrections.

If you feel that something could have been better with the catch position, or in any
other part of the lift, it’s on the following rep that you have to try and make the improve-
ment.

[7] Paused Power Clean + Paused Front Squat

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Slowly, count to 3 in the catch position of the power clean and in the bottom of the front
squat, and try to stand/sit completely still while doing so.

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 [8] Power Clean

Build to a triple at 82,5-85% of your 1RM clean & jerk.

All sets have to be done as triples.

Do 1 set every 3 min. or faster.

The catch can gradually get deeper as it gets heavier, but the bar should be kept on the
shoulders, not land on or slide down the chest.

[9] Squat Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build to a triple at 82,5-85% of your 1RM clean & jerk.

All sets have to be done as triples.

Do 1 set every 3 min. or faster.

The goal is to put your strength to the limit by pulling yourself under any weight and get-
ting a good bounce out of the bottom position without the bar crashing on you in any way,
shape, or form.
Show control in the top position with the legs straight and upper body vertical before drop-
ping.

[10] Clean Pulls

5 x 5 reps at 100% of your 1RM clean & jerk.

Then, decrease the weights by 15-20% and do 1 set of 12 reps as touch & go.

Do 1 set every 3 min. or faster.

Keep the shoulders over the bar in the starting position and through the pull and get the
full extension by extending the entire body, including getting up on the toes, while keeping
the upper body vertical instead of opening up the hips and tilting the upper body back.

In short, practice getting the full extension in the right direction.

Straps are allowed and recommended.

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 [11] Dumbbell Bench Press

4 drop-sets of max unbroken reps at 50% of your 1RM bench press

Go directly into max unbroken reps with half the weight of the previous set.

Note that the percentages are based on your 1RM bench press with a barbell,
and that the to use for the workout represents the combined weight of the dumb-
bells. If your 1RM bench press is 100kg, use 50kg (2x25 kg dumbbells), directly
followed by 25kg (2x12,5kg dumbbells).

Rest for 3-4 min. between sets.

Lower the dumbbells slowly until they touch the outer part of your pecs and then press the
dumbbells forcefully up into a strong lockout. Be sure to keep both feet solidly planted on
the floor at all times. You can gradually supinate through the eccentric phase if you find it
comfortable.

[12] Seated Broad Jump

4 x 5 reps.

Rest for 1 min. between sets.

From a seated chair height position, jump as far forwards as possible. Maintain good bal-
ance when you land.

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WEEK 45 | DAY 2 BACK TO WEEK OVERVIEW

SnATCH, SnATCH BALAnCE, FROnT SquAT, BOTTOm UP SquAT, CHInESE PLAnK, LEg
RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Wall Hip Flows

30 reps.

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.

[3] Overhead Elbow Rotations

20 unbroken reps with an empty barbell.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[4] Overhead Squats (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly into the bottom position, stand halfway up, squat back down into the
bottom position, and then stand all the way up. All squat motions moving downwards
have to be slow, and all squat motions upwards have to be fast. Don’t pause in the bottom
position or halfway up, but pause in the top position for one strong second with the legs
completely straight and relaxed.

[5] Elbow Rotations from Snatch Starting Position

20 unbroken reps with an empty barbell.

Isolate the elbows and rotate them slowly back and forth from the starting position of the
snatch.

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 [6] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[7] Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[8] Paused Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[9] Squat Snatch

4 x 2 reps at 80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Pull it high and catch it low. That’s what the snatch is all about.

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 [10] Paused Snatch Balance

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

In this version, you are allowed to use your legs to dip and drive, but it’s important that the
catch gets deeper as the weight increases, and that you pause in the bottom position for
three seconds. Count slowly and sit completely still while doing so.

[11] Snatch Balance

4 x 3 reps at 75-80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

In this version, you are allowed to use your legs to dip and drive, but it’s important that the
catch gets deeper as the weight increases.

[12] Full Grip Front Squats (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, stand up fast without a pause in the bottom position and show con-
trol in the top position, while keeping the bar in the palm of your hands instead of on the
fingertips.

[13] Front Squat

5 x 5 reps at 80% of your 1RM front squat.

Do 1 set every 3 min. or faster.

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 toe, in the ground for balance and support.

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 [14] Bottom-Up Front Squats

4 x 5 reps at 7-8 RPE.

7-8 on the RPE-scale corresponds to a hard set but with 2-3 reps left in the
tank.

When using RPE to determine the weight, it’s unlikely that you’ll be using the
same weight on all sets as fatigue will gradually set in. Adjust the weight accord-
ingly.

Do 1 set every 3 min. or faster.

Create a setup which allows you to start the movement from the bottom of your front squat,
and then stand up and drop the bar. In the bottom of the front squat, you need to be fully
postured with your lower back straight and your chest and chin high.
If you struggle to do this, it is better to keep the setup a little on the high side.

[15] Chinese Plank

3 sets of max hold at bodyweight with a cap at 5 minutes per set.

If the lower back is your weak point, keep your heels together and have your
toes pointing straight up.

If your weak point is the glutes, keep your feet slightly apart and the toes pointed
out in a 45-degree angle while squeezing the butt.

Rest for 3-4 min. between sets.

Keep your body straight as an arrow by squeezing the butt and engaging the lower back
and hamstrings. If it’s too easy, you can make it more difficult by putting a plate on your
stomach.

[16] Floor Leg Raises

2 x 30 reps.

Rest for 2 min. between sets.

Watch the instructional video and notice how Mike keeps the legs bent, and how both the
butt and the lower back leave the floor when pushing the legs up.

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WEEK 45 | DAY 3 BACK TO WEEK OVERVIEW

CLEAn DEADLIFT, BARBELL CYCLIng, DIPS, Lu RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Staggered Stance Good Mornings

10 unbroken reps (each leg) with an empty barbell.

Stagger your normal stance by putting one foot slightly out in front before hinging forward
as you would in a normal good morning. Keep your chest puffed and your core tight and
reverse the movement once you feel a good stretch in your leading leg’s hamstring. Do
the designated number of reps and then reverse the foot position, having the other foot in
front to perform an equal amount of reps for the other leg. Rounding of the back in any
way is out of the question, so load this exercise mindfully.

[3] Clean Grip Monkey Fuckers

20 unbroken reps with an empty barbell.

Move slowly from the bottom of a Jefferson curl into the starting position of the clean and
then back again. Show control in both end-positions to complete one rep.

[4] Deficit Clean Deadlift

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to and complete:

6 x 5 reps at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

While doing the exercise from deficit makes it harder due to the increased range of motion,
it’s also important that you try to find a starting position in which you are fully postured with
the lower back straight and the chest and chin high.

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 [5] Front Rack Opener (Version 1)

20 unbroken reps with an empty barbell.

One elbow comes up as the other comes down, with the goal of opening up the front rack.

You can make it harder or easier for yourself by experimenting with keeping the bar-
bell on the fingertips, in the palm of the hand, adding the hookgrip, widening the grip, or
rotating the upper body as the elbow comes up.

[6] Front Rack Strict Press

10 unbroken reps with an empty barbell.

In a strict press, you would normally lower the elbows in order to press more effectively from
the upper body, but in this version, you have to maintain a full grip on the bar and keep the
exact same front rack position as you would in a split jerk.
This makes it more difficult and might result in a drop in weight - but it is excellent for
flexibility and positioning.

[7] Touch & Go Push Presses

2 x 5 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

’Touch & go’ means that you have to go directly into the next rep not being allowed to rest
with the bar on the shoulders.
Show control in the top position with your legs straight before initiating the takedown.

[8] Touch & Go Push Jerks

2 x 5 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

’Touch & go’ means that you have to go directly into the next rep not being allowed to rest
with the bar on the shoulders.
Show control in the top position with your legs straight before initiating the takedown.
It’s a common mistake to let your toes leave the floor which shifts the balance back to the
heel and is detrimental to good balance.
Keep your toes in the ground throughout the entire set.

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 [9] Touch & Go Split Jerks

2 x 5 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

This is all about timing and rhythm. Be sure to recover the feet before lowering the barbell
from overhead. Integrate the catch and the dip smoothly and drive the bar directly over-
head again, maintaining good balance and mint footwork. This is highly technical, so take
the opportunity to PRACTISE.

[10] For Time

For time:

15 touch & go shoulder-to-overhead (anyhow) at 40% of your 1RM clean & jerk.
1 min. rest.
15 touch & go shoulder-to-overhead at 50%.
1 min. rest.
15 touch & go shoulder-to-overhead at 60%.
1 min. rest.
15 touch & go shoulder-to-overhead at 50%.
1 min. rest.
15 touch & go shoulder-to-overhead at 40%.

No rack allowed.

Do 10 burpees over-the-bar every time you break up a set.

Rest for 1 min. between sets of 15 reps.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

[10a] Burpees Over-the-Bar

10 reps.

Your body has to be parallel with the barbell at all times, and you have to jump with both
feet simultaneously. Make the clearance of the barbell as tight as possible, but be careful
not to trip and hurt yourself.

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 [11] Supersets

5 supersets:
10 dips (weighted if possible)
10-15 Lu raises with 2,5-5kg plates/dumbbells

Rest for 1 min. between exercises.

Alternate between the prescribed exercises for the given amount of sets.

[11a] Dips

10 reps.

Do all reps with full range of motion by getting the upper arms below horizontal in the
bottom and by straightening the arms completely at the top.

[11b] Lu Raises

10-15 reps.

Holding a plate or dumbbell in each hand, lift your arms laterally up and over your head
while keeping them straight.
Your elbows should be internally rotated and the shoulders a little shrugged when the
plates/dumbbells meet at the top.

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WEEK 46 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | POWER SnATCH, SnATCH, SnATCH PuLLS, DumBBELL FLOOR PRESS,

BROAD JumPS.
DAY 2 | SPLIT JERK, FROnT SquAT, BOTTOm UP SquAT, CHInESE PLAnK,
BARBELL ROLL-OuTS.
DAY 3 | SnATCH DEADLIFT, BARBELL CYCLIng, DIPS, FROnT RAISES.

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WEEK 46 | DAY 1 BACK TO WEEK OVERVIEW

POWER SnATCH, SnATCH, SnATCH PuLLS, DumBBELL FLOOR PRESS, BROAD JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Barbell Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from a narrow stance while stepping forward with the
opposite foot from the rotating side of the barbell.

[3] Kang Squats

10 unbroken reps with an empty barbell.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

[4] Strict Muscle Snatch from Hips (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control. Then lower it to the traps
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.

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 [5] Overhead Squats (Version 2)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and pause for 3 seconds in the bottom position without moving at all
- then stand up fast. With your legs completely straight, pause for 3 seconds in the top
position - your quads and glutes should be relaxed, and both the toes and the heels should
be kept in the ground to maintain mid-foot balance.

[6] Hang Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar close to the body at all times, both on the way down and on the way up, and
let it slide over the hips instead of hitting it with the hips.

[7] Paused Hang Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar close in the pull phase and catch it high, gradually making the catch deeper
as it gets heavier, but always pausing for 3 seconds.

[8] Hang Power Snatch

2 x 2 reps at 75-80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a power snatch
from the floor.
Focus on pulling and catching the bar high without swinging, but then gradually catch
the bar deeper as it gets heavier. Drop the bar from the top position after having showed
control for at least one second with your legs completely straight.
Straps are allowed.

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 [9] Paused Hang Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a snatch from
the floor.
Pause for 3 seconds in the bottom position before standing up and show control in the top
position before dropping the bar.
Straps are allowed.

[10] Hang Squat Snatch

Do 3 waves of:
2 reps at 77,5-80% of your 1RM squat snatch.
2 reps at 80-82,5%.

Do 1 set every 3 min. or faster.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a snatch from
the floor.
Straps are allowed.

[11] Low Hang Snatch Pulls

6 x 5 reps at 100% of your 1RM squat snatch.

Then, decrease the weights by 15-20% and do 2 x 12 reps.

Do 1 set every 3 min. or faster.

In order to get into a low but strong starting position, it’s necessary for the chest and chin
to be kept high to ensure good posture and to bend the legs while staying somewhat up-
right - rather than just tilting the upper body more over the bar or rounding the lower back.

Straps are allowed and recommended.

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 [12] Dumbbell Floor Press

4 drop-sets of max unbroken reps at 50% of your 1RM bench press.

Go directly into max unbroken reps with half the weight of the previous set.

Note that the percentages are based on your 1RM bench press with a barbell,
and that the weight to use for the workout represents the combined weight of the
dumbbells. If your 1RM bench press is 100kg, use 50kg (2x25kg dumbbells), directly
followed by 25kg (2x12,5kg dumbbells).

Rest for 3-4 min. between sets.

This is essentially a regular flat dumbbell press, but with the floor limiting your range of
motion, you should be able to go heavier. However, you need to stay in full control of the
dumbbells at all times, avoiding bumping them into the ground or neglecting the lockout.

[13] Broad Jumps

4 x 5 reps.

Rest for 1 min. between sets.

In sets of multiple broad jumps, you shouldn’t try to jump as fast as possible, but practice
taking off the moment you land instead of pausing first.

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WEEK 46 | DAY 2 BACK TO WEEK OVERVIEW

SPLIT JERK, FROnT SquAT, BOTTOm UP SquAT, CHInESE PLAnK, BARBELL ROLL-
OuTS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Dead Hang (straps)

Accumulate 2 minutes.

Breathe, relax, and make yourself as long as possible in order to intensify the stretch.
By using straps, the grip is taken out of the equation in order for you to more easily avoid
tension in the lats.

[3] Front Rack Opener (Version 1)

20 unbroken reps with an empty barbell.

One elbow comes up as the other comes down, with the goal of opening up the front rack.

You can make it harder or easier for yourself by experimenting with keeping the bar-
bell on the fingertips, in the palm of the hand, adding the hookgrip, widening the grip, or
rotating the upper body as the elbow comes up.

[4] Split Jerk (bodyweight)

5 x 5 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

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 [5] Paused Split Jerk

3 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for three seconds in the split without making any positional changes. If the split
could in any way be better, the goal is to make it so on the following rep.

[6] Touch & Go Split Jerks

5 x 3 reps at 75-80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

This is all about timing and rhythm. Be sure to recover the feet before lowering the barbell
from overhead. Integrate the catch and the dip smoothly and drive the bar directly over-
head again, maintaining good balance and mint footwork. This is highly technical, so take
the opportunity to PRACTISE.

[7] Full Grip Front Squats (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, stand up fast without a pause in the bottom position and show con-
trol in the top position, while keeping the bar in the palm of your hands instead of on the
fingertips.

[8] Full Grip Front Squats (Version 2)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, show control in the bottom position, stand up fast, show control in the
top position, all while keeping the bar in the palm of the hands instead of on the fingertips.

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 [9] Front Squat

6 x 5 reps at 80% of your 1RM front squat.

Do 1 set every 3 min. or faster.

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 toe, in the ground for balance and support.

[10] Bottom-Up Front Squats

4 x 5 reps at 7-8 RPE.

7-8 on the RPE-scale corresponds to a hard set with 2-3 reps left in the tank.

Do 1 set every 3 min. or faster.

Create a setup which allows you to start the movement from the bottom of your front squat,
and then stand up and drop the bar. In the bottom of the front squat, you need to be fully
postured with your lower back straight and your chest and chin high.
If you struggle to do this, it is better to keep the setup a little on the high side.

[11] Chinese Plank

3 x 60 seconds at AHAFA.

If the lower back is your weak point, keep your heels together and have your
toes pointing straight up.

If your weak point is the glutes, keep your feet slightly apart and the toes pointed
out in a 45-degree angle while squeezing the butt.

Rest for 2-3 min. between sets.

Keep your body straight as an arrow by squeezing the butt and engaging the lower back
and hamstrings. If it’s too easy, you can make it more difficult by putting a plate on your
stomach.

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 [12] Barbell Roll-Outs

100 reps for time.

Cap at 12 minutes.

Barbell roll-outs are meant to strengthen your midline, but lat strength and shoulder
stability are required for full range of motion.

Whatever the limiting factor is for you, accumulating quality reps will improve it. If
you need to scale, do it by reducing the range of motion.

If doing the roll-out from the knees is not challenging enough, you can do it stand-
ing.

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WEEK 46 | DAY 3 BACK TO WEEK OVERVIEW

SnATCH DEADLIFT, BARBELL CYCLIng, DIPS, FROnT RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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 Jefferson Curls

10 unbroken reps with an empty barbell.

Jefferson curls with the snatch grip is going to put your posterior chain flexibility to the test
and because it’s weighted, it also has a strength building function. To stay safe, it’s very im-
portant that you are doing it with the utmost control just like Mike does in the instructional
video.

[3] Snatch Grip Monkey Fuckers

10 unbroken reps with an empty barbell.

Move from the bottom of a Jefferson curl into the starting position of the snatch and back
again to complete a rep.

Pause for 3 seconds in both end-positions.

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 [4] Deficit Snatch Deadlift

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to and complete:

6 x 5 reps at 80% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

In this version of the snatch deadlift, the range of motion is expanded which makes
it harder, and it especially puts more pressure on the quads. If you lack flexibility and
normally find it difficult to get into a good starting position, this version will make you fight
twice as hard to get good posture before pulling from the floor.

Straps are allowed.

[5] No-Heels Touch & Go Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Rather than trying to do the snatch pulls explosively, think of it as an opportunity to

practice the pulling mechanics of the snatch - keeping special attention to lowering the
bar correctly, so that you are ready to immediately begin the next rep when the plates
touch the floor, and to keeping the heels down in order to practice a close pull and moving
the bar back to the hips.

Straps are allowed and recommended.

[6] Touch & Go Muscle Snatches

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Focus on keeping the shoulders over the bar in the pull phase and avoid leaning back at
all.

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 [7] Touch & Go Power Snatches

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Show control for one strong second in the top position of every rep and proceed to take the
bar down with the bar touching, but not pausing, at the hips. When lowering the bar, the
plates have to touch the floor at the same time, and you need to be in a position to start
pulling immediately without any need for positional corrections.

[8] Touch & Go Squat Snatches

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Show control for 1 strong second in the top position of every rep and proceed to take the
bar down with the bar touching - but not pausing - at the hips. When lowering the bar, the
plates have to touch the floor at the same time, and you have to be in a position to start
pulling immediately without any need for positional corrections.

[9] For Time

For time:

15 touch & go snatches (anyhow) at 40% of your 1RM squat snatch.

1 min. rest.
15 touch & go snatches (anyhow) at 50%.
1 min. rest.
15 touch & go snatches (anyhow) at 60%.
1 min. rest.
15 touch & go snatches (anyhow) at 50%.
1 min. rest
15 touch & go snatches (anyhow) at 40%.

Do 10 burpees over-the-bar every time you break up a set.

Rest for 1 min. between sets of 15 reps.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

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 [9a] Burpees Over-the-Bar

10 reps.

Your body has to be parallel with the barbell at all times, and you have to jump with both
feet simultaneously. Make the clearance of the barbell as tight as possible, but be careful
not to trip and hurt yourself.

[10] For Quality

30 seconds on / 30 seconds off for 16 minutes, alternating between A and B:

A) Dips with bodyweight

B) Barbell front raises with an empty barbell

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[10a] Dips

30 seconds.

Do all reps with full range of motion by getting the upper arms below horizontal in the
bottom and by straightening the arms completely at the top.

[10b] Barbell Front Raises

30 seconds.

Move the bar up and down while keeping the arms and legs straight and the upper body
vertical. All reps should be done with great control, so it’s a good idea to start with a lighter
barbell and then go heavier if you feel comfortable.

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WEEK 47 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | CLEAn & JERK, CLEAn DEADLIFT, BEnT-OVER ROWS, REAR DELT FLYES.
DAY 2 | FROnT SquAT, PuSH PRESS, GLuTE HAm RAISES.
DAY 3 | POWER SnATCH, KLOKOV PuLLS, KnEE RAISES, BARBELL ROTATIOnS.

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WEEK 47 | DAY 1 BACK TO WEEK OVERVIEW

CLEAn & JERK, CLEAn DEADLIFT, BEnT-OVER ROWS, REAR DELT FLYES.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] For Quality

2 rounds for quality:

30-60 sec. dead hang
20 front rack openers (v2)
10 kang squats

Use an empty barbell.

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[2a] Dead Hang (straps)

30-60 seconds.

Breathe, relax, and make yourself as long as possible in order to intensify the stretch.
By using straps, the grip is taken out of the equation in order for you to more easily avoid
tension in the lats.

[2b] Front Rack Opener (Version 2)

20 reps.

Keep a full clean grip on the bar, meaning that it has to be placed in the palm of the hands
instead of the fingertips, including the hook only if you have excellent front rack flexibility,
push the elbows as high as possible without losing the grip, then lower the elbows, regain-
ing the grip in case you lost it, to complete the rep.

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 [2c] Kang Squats

10 reps.

The exercise is essentially a hybrid between a good morning and a back squat.

Start the rep by bending your legs slightly and tilt the upper body forward while keeping
the lower back straight. When you get to the point where your lower back is about to
round, or if your upper body reaches a horizontal plane, begin tilting the upper body back
again while squatting into the bottom position. Pause for three seconds, and then come
back up in the same way that you came down.

[3] Full Grip Front Squats (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat slowly into the bottom position, stand halfway up, squat into the bottom position
again, stand all the way up and show control in the top position, while keeping the bar in
the palm of the hands, instead of on the fingertips.

[4] Split Jerk (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[5] Paused Split Jerk

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pause for three seconds in the split without making any positional changes. If the split
could in any way be better, the goal is to make it so on the following rep.

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 [6] No-Heels Hang Muscle Clean

10 unbroken reps with an empty barbell.

Keep your shoulders over the bar to avoid tilting the upper body back in the pull phase
where you have to combine the explosive power from the legs with aggressively using your
arms to pull the bar to the shoulders.

[7] Hang Muscle Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Maintain a solid grip on the bar and refrain from leaning back.

[8] Paused Hang Power Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for three seconds in the catch position. The catch can gradually get deeper as it gets
heavier, but the bar should be kept on the shoulders and not land or slide down the chest.

[9] Hang Squat Clean + Paused Split Jerk

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Make the hang clean as easy as possible by getting a good bounce out of the bottom po-
sition followed by a smooth re-grip in the top.
Pause for three seconds in the split before recovering the feet.

[10] Hang Squat Clean + Split Jerk

Build to 80% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Don’t rush the jerk after completing the squat hang clean, but take your time to get the
right grip and to find your position.
Then commit fully to the jerk.

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 [11] For Time

For time:

15 split jerks at 80% of your 1RM clean & jerk.

No rack allowed.

You have to do a hang squat clean as a set-up to get the barbell to the shoul-
ders.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

[12] Clean Deadlift

1 set of max unbroken reps at 120% of your 1RM clean & jerk.

Then, 6 x 3 reps at 110%.

Do 1 set every 3 min. or faster.

The starting position has to be identical to that of a clean, not a conventional deadlift. In
the top position, the legs have to be straight and the upper body vertical, so that the body
is straight as an arrow, while avoiding opening up the hips and tilting the upper body back.

[13] Bent-Over Barbell Rows (pronated grip)

6 x 8 reps at AHAFA.

Rest for 1 min. between sets.

Take a shoulder width pronated grip on the barbell and have your legs slightly bent - the
upper body should be tilted over the bar in an almost horizontal plane and the lower back
should be flat with the chin tucked. From this position, pull the barbell towards your chest
without changing the angle of the upper body. Keep the elbows close to your body to en-
gage the lats.

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 [14] Bent-Over Rear Delt Flyes

3 x 20 reps at AHAFA.

Rest for 1 min. between sets.

Keep the legs slightly bent and the upper body horizontal. From this position, lift your arms
up, out and over the line of your upper body.

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WEEK 47 | DAY 2 BACK TO WEEK OVERVIEW

FROnT SquAT, PuSH PRESS, GLuTE HAm RAISES.

[1] Barbell Yoga

5 minutes unbroken.

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 reps.

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] No-Hands Hip Flows

20 reps.

Sit on the floor and move your knees from side to side without the hands ever touching the
floor for support. Do it slowly, and focus on moving the lower body while keeping the upper
body static.

[4] Front Rack Opener (Version 1)

20 unbroken reps with an empty barbell.

One elbow comes up as the other comes down, with the goal of opening up the front rack.

You can make it harder or easier for yourself by experimenting with keeping the bar-
bell on the fingertips, in the palm of the hand, adding the hookgrip, widening the grip, or
rotating the upper body as the elbow comes up.

[5] Front Rack Opener (Version 2)

20 unbroken reps with an empty barbell.

Keep a full clean grip on the bar, meaning that it has to be placed in the palm of the hands
instead of the fingertips, including the hook only if you have excellent front rack flexibility,
push the elbows as high as possible without losing the grip, then lower the elbows, regain-
ing the grip in case you lost it, to complete the rep.

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 [6] Full Grip Front Squats (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, stand up fast without a pause in the bottom position and show con-
trol in the top position, while keeping the bar in the palm of your hands instead of on the
fingertips.

[7] Full Grip Front Squats (Version 2)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, show control in the bottom position, stand up fast, show control in the
top position, all while keeping the bar in the palm of the hands instead of on the fingertips.

[8] Front Squat

6 x 4 reps at 85-90% of your 1RM front squat.

This should feel heavy.

Do 1 set every 3 min. or faster.

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 toe, in the ground for balance and support.

[9] Jerk Grip Overhead Shrugs

20 unbroken reps with an empty barbell.

Using a jerk grip on the barbell, move the shoulders up and down by shrugging themwhile
maintaining a good lockout.

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 [10] Front Rack Strict Press

2 x 10 reps with an empty barbell.

Rest for 1 min. between sets.

In a strict press, you would normally lower the elbows in order to press more effectively from
the upper body, but in this version, you have to maintain a full grip on the bar and keep the
exact same front rack position as you would in a split jerk.
This makes it more difficult and might result in a drop in weight - but it is excellent for
flexibility and positioning.

[11] Paused Push Press

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Remember, in the push press you dip only once. This means that the legs have to be com-
pletely straight the moment you hit the lockout and in the following three seconds pause.

[12] Push Press

6 x 3 reps at 85-90% of your 1RM push press.

Do 1 additional set to find a heavy single if you are feeling good.

Do 1 set every 3 min. or faster.

In the push press you dip only once. The press will get heavier as the weight goes up, but
this should NOT result in you turning the push press into a push jerk.

[13] Assisted Glute-Ham Raises

6 x 5-10 reps.

Rest for 1 min. between sets.

Maintaining an extended (not over-extended) hip and a tight core, lower your torso towards
the floor until horizontal, and reverse the movement by having someone assist you. Watch
the instructional video.

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WEEK 47 | DAY 3 BACK TO WEEK OVERVIEW

POWER SnATCH, KLOKOV PuLLS, KnEE RAISES, BARBELL ROTATIOnS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Jefferson Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side without it touching the floor.

[3] Straight Leg Muscle Snatch

10 unbroken reps with an empty barbell.

With an empty barbell, perform a muscle snatch from the bottom of a Jefferson curl.

[4] Strict Muscle Snatch from Hips (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control - then slowly lower it back
to the hips while keeping the legs straight and the upper body vertical throughout the
entire movement.

[5] Strict Muscle Snatch from Hips (Version 3)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control. Then lower it to the traps
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.

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 [6] Hang Muscle Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Stay over the bar, don’t lean back.

[7] Paused Hang Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keep the bar close in the pull phase and catch it high, gradually making the catch deeper
as it gets heavier, but always pausing for 3 seconds.

[8] Hang Power Snatch

Build to a 5RM.

Then, 2 x 3 reps at 100% of your 5RM.

Do 1 set every 3 min. or faster.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a power snatch
from the floor.
Focus on pulling and catching the bar high without swinging, but then gradually catch
the bar deeper as it gets heavier. Drop the bar from the top position after having showed
control for at least one second with your legs completely straight.
Straps are allowed.

[9] No-Heels Klokov Hip Pulls

6 x 10 reps at 50-60% of your 1RM squat snatch.

Do 1 set every 2 min..

Keep the bar in the hips, tilt the upper body forward with the legs slightly bent, pull the bar
to the chest and go directly into the next rep as the bar comes down instead of resetting.

Straps are allowed and recommended.

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 [10] For Quality

4 rounds for quality:

15 hanging knee raises
30 seated barbell rotations with an empty barbell

Rest for 1 min. between rounds.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[10a] Hanging Knee Raises

15 reps.

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

[10b] Seated Barbell Rotations

30 reps.

Rotate the barbell from side to while seated. The reason for doing it seated instead of stand-
ing is to isolate the upper body and avoid getting additional range of motion by bending
the legs.

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WEEK 48 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | DELOAD: CLEAn AnD PuSH PRESS, CLEAn PuLLS, UPRIgHT ROWS,
BEnT-OVER ROWS, REAR DELT FLYES, BOX JumPS.
DAY 2 | DELOAD: SnATCH, FROnT SquAT, BOX SquAT, BELT SquAT, BAR-
BELL ROTATIOnS.
DAY 3 | DELOAD: CLEAn PuLLS, POWER CLuSTER, RIng PuSH-UPS, TRICEPS
EXTEnSIOnS.

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WEEK 48 | DAY 1 BACK TO WEEK OVERVIEW

DELOAD: CLEAn AnD PuSH PRESS, CLEAn PuLLS, UPRIgHT ROWS, BEnT-OVER
ROWS, REAR DELT FLYES, BOX JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Swinging Dead Hang (straps)

Accumulate 1-2 minutes.

Hanging from a bar, using straps to remove the grip from the equation, move horizontally
while avoiding any tension in the lats.

[3] One-Arm Dead Hang (strap)

Accumulate 30-60 seconds in total.

Breathe, relax, and make yourself as long as possible in order to intensify the stretch.
By using straps, the grip is taken out of the equation in order for you to more easily avoid
tension in the lats.
Make sure that you rotate as little as possible.

[4] Paused Front Rack Strict Press

10 unbroken reps with an empty barbell.

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.
Additionally, pause for 3 seconds in both the front rack and the lockout position. This makes
it harder and might result in a less weight on the barbell, but it is excellent for flexibility and
positioning.

[5] Low Hang Muscle Clean (empty barbell)

10 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

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 [6] Paused Push Press

2 x 5 reps with an empty barbell.

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Remember, in the push press you dip only once. This means that the legs have to be com-
pletely straight the moment you hit the lockout and in the following three seconds pause.

[7] Paused Power Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position. It’s important to pause immediately when you
catch the bar without making any positional corrections.

If you feel that something could have been better with the catch position, or in any
other part of the lift, it’s on the following rep that you have to try and make the improve-
ment.

[8] Power Clean + Push Press

Do 3 waves of:
2 power cleans + 2 push presses at 65% of your 1RM clean & jerk.
1 power clean + 1 push press at 70%.

Do 1 set every 3 min. or faster.

The push press is not just an excellent exercise for building strength for all other shoulder to
overhead movements, but is also an opportunity to practice the technique of the dip and
drive. Practice doing the dip slowly, so that the bar doesn’t crash on you, and fully drive the
bar overhead by extending both legs and toes without sliding back.

[9] Low Hang Clean Pulls

4 x 3 reps at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

In order to get into a low but strong starting position, it’s necessary to keep the chest high
in order to ensure good posture and to sufficiently bend the legs while staying somewhat
upright instead of just tilting the upper body more over the bar.
Straps are allowed and recommended.

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 [10] Standing Close Grip Upright Rows

4 x 15 reps at AHAFA.

Rest for 1 min. between sets.

Using a very narrow grip, pull the barbell to your collar bones while making sure that your
elbows are always higher than your hands.

[11] Bent-Over Barbell Rows (pronated grip)

6 x 12-15 reps at AHAFA.

Rest for 1 min. between sets.

Take a shoulder width pronated grip on the barbell and have your legs slightly bent - the
upper body should be tilted over the bar in an almost horizontal plane and the lower back
should be flat with the chin tucked. From this position, pull the barbell towards your chest
without changing the angle of the upper body. Keep the elbows close to your body to en-
gage the lats.

[12] Bent-Over Rear Delt Flyes

3 x 20 reps at AHAFA.

Rest for 1 min. between sets.

Keep the legs slightly bent and the upper body horizontal. From this position, lift your arms
up, out and over the line of your upper body.

[13] Run into High Box Jump

5 x 3 reps.

Rest for 1 min. between sets.

Take a few steps away from the box to get some inlet, approach the box deliberately, jump
up, then step down. This exercise is for developing explosiveness with the goal of creating
as much force as possible on every jump. Don’t rush it, but focus on quality and be very
careful not to fall and hurt your shins.

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WEEK 48 | DAY 2 BACK TO WEEK OVERVIEW

DELOAD: SnATCH, FROnT SquAT, BOX SquAT, BELT SquAT, BARBELL ROTATIOnS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Overhead Elbow Rotations

20 unbroken reps with an empty barbell.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[3] Overhead Squats (Version 2)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and pause for 3 seconds in the bottom position without moving at all
- then stand up fast. With your legs completely straight, pause for 3 seconds in the top
position - your quads and glutes should be relaxed, and both the toes and the heels should
be kept in the ground to maintain mid-foot balance.

[4] Overhead Elbow Rotations from Bottom Position

20 unbroken reps with an empty barbell.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead while sitting in your bottom position.

... COnTInuED On THE nEXT PAgE.

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 [5] Strict Muscle Snatch from Hips (Version 2)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

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.

[6] Low Hang Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

In order to get into a low but strong starting position, it’s necessary for the chest and chin
to be kept high to ensure good posture and to bend the legs while staying somewhat up-
right - rather than just tilting the upper body more over the bar or rounding the lower back.

Straps are allowed and recommended.

[7] Paused Low Hang Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch without moving at all.

[8] Paused Low Hang Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Keeping a puffed chest, lower the barbell in a controlled maner, without letting it touch
your body during the descent - then directly engage your pulling mechanics, making sure
to make hip contact with the barbell. Complete a full snatch, but make sure to pause for
three full seconds in the bottom position.

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 [9] Squat Snatch + Low Hang Squat Snatch + Hang Squat Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to and complete:

5 sets of 1 squat snatch + 1 low hang squat snatch + 1 hang squat snatch at
70% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

The complex has to be done unbroken, and you are only allowed to drop the bar after the
last rep. Take the bar down and reset in the hips after the first two reps instead of rushing
from one rep to the next. Straps are allowed.

[10] Full Grip Front Squats (Version 2)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly, show control in the bottom position, stand up fast, show control in the
top position, all while keeping the bar in the palm of the hands instead of on the fingertips.

[11] Paused Front Squat

5 x 2 reps at 70-75% of your 1RM front squat.

Do 1 set every 3 min. or faster.

Squat down slowly, sit completely still when getting into the bottom position, pause for
three seconds, stand up as fast as possible, and pause for three seconds in the top position
while engaging your midline to avoid any arching of the lower back.

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 [12] Box Front Squats (below parallel)

3 x 5 reps at 7-8 RPE.

7-8 on the RPE-scale corresponds to a hard set with 2-3 reps left in the tank.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat slightly above
your bottom position, but below parallel (femurs horizontal). Unrack the barbell and step
backwards carefully until you feel the box and get into your normal squat stance. Squat
down slowly until your glutes make contact, sit back slightly, making sure NOT to lose any
tension in your core, then stand back up forcefully and pause for a couple of seconds before
initiating the next rep.

[13] Belted Squats

4 x 15 reps at AHAFA.

Rest for 1 min. between sets.

Watch the instructional video and copy Mike’s setup. Squat down slowly, stand up fast,
but maintain control and prevent the load from swinging. Counter-balance the load by
bringing your arms forward as you squat down.

[14] Seated Barbell Rotations

3 x 50 reps with an empty barbell.

Rest for 1 min. between sets.

Rotate the barbell from side to while seated. The reason for doing it seated instead of stand-
ing is to isolate the upper body and avoid getting additional range of motion by bending
the legs.

... COnTInuED On THE nEXT PAgE.

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WEEK 48 | DAY 3 BACK TO WEEK OVERVIEW

DELOAD: CLEAn PuLLS, POWER CLuSTER, RIng PuSH-UPS, TRICEPS EXTEnSIOnS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Barbell Sidebends

20 unbroken reps with an empty barbell.

Lower the bar from side to side by bending your upper body while pushing the opposite hip
out - get the range of motion laterally without tilting forward or losing your upright posture
too much.

[3] Barbell Forward Crawls

20 unbroken reps with an empty barbell.

With the barbell on your back, move forwards in big circles in a crawling motion while
keeping the upper body vertical, so that you can feel your core working.

[4] Barbell Backward Crawls

20 unbroken reps with an empty barbell.

With the barbell on your back, move backwards in big circles in a crawling motion while
keeping the upper body vertical, so that you can feel your core working.

[5] Jefferson Curls

10 unbroken reps with an empty barbell.

Slowly move the barbell towards the floor by rounding the upper body while keeping the
legs completely straight, pause in the bottom, and then come up again by doing the mo-
tion in reverse.

... COnTInuED On THE nEXT PAgE.

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 [6] No-Heels Clean Pulls

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Instead of trying to do the pulls explosively, think of it as an opportunity to practice the

pulling mechanics of the clean.

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 thighs 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.

[7] Clean Pulls

5 x 3 reps at 70% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Keep the shoulders over the bar in the starting position and through the pull and get the
full extension by extending the entire body, including getting up on the toes, while keeping
the upper body vertical instead of opening up the hips and tilting the upper body back.

In short, practice getting the full extension in the right direction.

Straps are allowed and recommended.

[8] Low Hang Muscle Clean (empty barbell)

10 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

... COnTInuED On THE nEXT PAgE.

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 [9] Paused Power Clean

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Pause for 3 seconds in the catch position. It’s important to pause immediately when you
catch the bar without making any positional corrections.

If you feel that something could have been better with the catch position, or in any
other part of the lift, it’s on the following rep that you have to try and make the improve-
ment.

[10] Paused Push Press

2 x 3 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Remember, in the push press you dip only once. This means that the legs have to be com-
pletely straight the moment you hit the lockout and in the following three seconds pause.

[11] Power Cluster

2 x 3 reps at 30% of your 1RM clean & jerk.

Then, build up to 3 reps at 70%.

Rest for 1 min. between sets.

The power cluster is essentially a power clean where you push press the bar directly from
the catch position into the lockout.

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 [12] EMOM

Every 60 seconds x 5:
1 power cluster at 70% of your 1RM clean & jerk.

Every 30 seconds x 10:

1 power cluster at 60%.

Every 15 seconds x 10:

1 power cluster at 50%.

You have to go directly from one station to the next without rest.

Do the designated work at the start of every minute.

[13] Ring Push-Ups

3 sets of max unbroken reps.

Use a narrow grip on the first set, a moderate grip on the second, and a wide
grip on the third.

Rest for 3 min. between sets.

Keep the elbows close to the body and get the full range of motion by letting the rings
come out in the bottom to make room for the upper body and by locking out at the top
with external rotation.

[14] Barbell Triceps Extensions

5 x 10 reps at AHAFA.

Then, 1 set of 20+ reps at 50% of the weight that you used for the 5 x 10 reps.

Rest for 1 min. between sets.

Using a narrow grip on the barbell, lower it behind your head and straighten the arms
completely at the top.

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WEEK 49 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | SnATCH, SnATCH PuLLS, Z-PRESS, CALIFORnIA PRESS, DEPTH JumPS.

DAY 2 | CLEAn & JERK, BACK SquATS, BOX BACK SquATS, SIngLE LEg BAR-
BELL DEADLIFTS, CORE.
DAY 3 | TOuCH & GO SnATCH PuLLS, BARBELL CYCLIng, DIPS, TRICEPS EX-
TEnSIOnS.

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WEEK 49 | DAY 1 BACK TO WEEK OVERVIEW

SnATCH, SnATCH PuLLS, Z-PRESS, CALIFORnIA PRESS, DEPTH JumPS.

[1] Barbell Yoga

5 minutes unbroken.

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

[2] Barbell Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from a narrow stance while stepping forward with the
opposite foot from the rotating side of the barbell.

[3] Barbell Rotations from Bottom Position

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from the bottom position. Keep the reps controlled, so
you don’t end up hurting your lower back, and make sure that you maintain good posture
while rotating. Unless you are very flexible, you shouldn’t expect the same range of motion
as when doing it standing.

[4] Overhead Squats (Version 3)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly into the bottom position, stand halfway up, squat back down into the
bottom position, and then stand all the way up. All squat motions moving downwards
have to be slow, and all squat motions upwards have to be fast. Don’t pause in the bottom
position or halfway up, but pause in the top position for one strong second with the legs
completely straight and relaxed.

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 [5] Strict Muscle Snatch from Hips (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control - then slowly lower it back
to the hips while keeping the legs straight and the upper body vertical throughout the
entire movement.

[6] No-Heels Snatch Pulls

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[7] No-Heels Snatch Pull + Paused Power Snatch

2 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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, which you then have to apply in the paused
power snatch.
Straps are allowed and recommended.

... COnTInuED On THE nEXT PAgE.

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 [8] Snatch Pull + Touch & Go Squat Snatches

2 x 3 reps at 30% of your 1RM squat snatch.

Then, build up to and complete:

5 sets of 1 snatch pull + 1 squat snatch at 82,5-85% of your 1RM squat snatch.

In the pull, make sure to keep the shoulders over the bar and to get full extension, including
getting up on the toes. After the pull, consciously lower the barbell towards the floor to
make gentle and coordinated contact and immediately engage another pull without the
need for any positional corrections.
Straps are allowed and recommended.

[9] Touch & Go Squat Snatches

2 x 4 reps at 70% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Show control for 1 strong second in the top position of every rep and proceed to take the
bar down with the bar touching - but not pausing - at the hips. When lowering the bar, the
plates have to touch the floor at the same time, and you have to be in a position to start
pulling immediately without any need for positional corrections.

[10] Touch & Go Snatch Pulls

5 x 4 reps at 100% of your 1RM squat snatch.

Then, decrease the weight by 15-20% and do 3 x 7 reps.

Do 1 set every 3 min. or faster.

Lower the bar slowly and precisely from the hips to the floor in order to be in the correct
starting position when the plates touch.

Straps are allowed and recommended.

... COnTInuED On THE nEXT PAgE.

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 [11] Dumbbell Z-Press

2 x 6-8 reps at AHAFA.

2 x 10-12 reps at AHAFA.
2 x 15-20 reps at AHAFA.

Rest for 1 min. between sets.

This exercise is named after the legendary strongman Zydrunas Savickas, and it is basi-
cally a strict press performed from a seated position on the floor. With a braced core, torso
upright, and legs straight, press the dumbbells as you would in a strict press, making sure
to get your head through the window in the lockout. This is very challenging to perform, so
do not despair, practice.

[12] California Dumbbell Press

5 x 10 reps at AHAFA.

Rest for 1 min. between sets.

Lying flat on a bench, holding two dumbbells with a neutral (hammer) grip, lower the
dumbbells to gently touch your delts. Then smoothly shift the dumbbells towards your
chest and press them into a strong lockout. You should be able to load this exercise heavier
than a regular dumbbell triceps extension because you engage your pressing mechanics
in the concentric phase.

[13] Depth Jumps

3 x 5 reps.

Rest for 1 min. between sets.

Step off a bench and land on the floor with both feet simultaneously - as you land, set
off from the ground immediatelty and jump onto a box higher than the bench that you
stepped off from.
The goal is to create as much force (i.e. height) as possible on every jump.

... COnTInuED On THE nEXT PAgE.

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WEEK 49 | DAY 2 BACK TO WEEK OVERVIEW

CLEAn & JERK, BACK SquATS, BOX BACK SquATS, SIngLE LEg BARBELL DEADLIFTS,
CORE.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Clean Grip Monkey Fuckers

10 unbroken reps with an empty barbell.

Move slowly from the bottom of a Jefferson curl into the starting position of the clean and
then back again. Show control in both end-positions to complete one rep.

[3] Clean Grip Ball Crushers

10 unbroken reps with an empty barbell.

Using an empty barbell, get into your clean starting position by the middle of your shins.
From this position, proceed to slowly press your knees in and out - without losing your pos-
ture.

[4] Low Hang Muscle Clean (empty barbell)

10 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

[5] Split Walks (bodyweight)

2 x 10 reps.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

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 [6] Split Jumps (bodyweight)

2 x 10 reps.

Walk into the split in 2 steps, do a short, hard jump followed by a 3 sec. pause. Then proceed
to recover the feet in 2 steps. Each jump counts as 1 rep. It is crucial that you start in the
correct split and land in exactly that position after each jump.

[7] Split Jerk (bodyweight)

2 x 10 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[8] Paused Split Jerk

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pause for three seconds in the split without making any positional changes. If the split
could in any way be better, the goal is to make it so on the following rep.

[9] Clean & Jerk

1 squat clean + 1 split jerk

1 squat clean + 2 split jerks
1 squat clean + 3 split jerks
1 squat clean + 1 split jerk
2 squat cleans + 1 spit jerk
3 squat cleans + 1 split jerk

All sets at 80% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Don’t rush into the jerk after completing the clean, but take your time to get the right grip
and to find your position. Then commit fully to the jerk.

... COnTInuED On THE nEXT PAgE.

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 [10] Back Squat

6 x 5 reps at 80-82,5% of your 1RM back squat.

Do 1 set every 5 min. or faster.

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.

[11] Box Back Squats (at parallel)

4 x 4 reps at 7-8 RPE.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat at parallel
(femurs horizontal). Unrack the barbell and step backwards carefully until you feel the box
and get into your normal squat stance. Squat down slowly until your glutes make contact,
sit back slightly, making sure not to lose any tension in your core. Then stand back up
forcefully and pause for a couple of seconds before initiating the next rep.

[12] Single-Leg Barbell Deadlift

3 x 12-15 reps on each leg at 20% of your 1RM deadlift.

Rest for 1 min. after completing a set on each leg.

With the working leg locked into a slight bend, keeping your lower back straight, lower the
barbell towards the floor, maintaining the angle in the working leg, letting your other leg
come back and up as the barbell travels towards the floor. When the plates touch the floor,
the rear leg should be horizontal to the ground and aligned with your torso. Avoid opening
up the hips too much.

[13] EMOM

EMOM 10, alternating between A and B:

A) 8-12 horizontal GHD sit-ups

B) 30 sec. barbell sidebends w. an empty barbell

Do the designated work at the start of every minute.

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 [13a] Horizontal GHD Sit-Ups

8-12 reps.

Instead of going all the way down and touching the floor with the hands, lower yourself
horizontally to the floor and keep the tension in the abs at all times.

[13b] Barbell Sidebends

30 sec.

Lower the bar from side to side by bending your upper body while pushing the opposite hip
out - get the range of motion laterally without tilting forward or losing your upright posture
too much.

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WEEK 49 | DAY 3 BACK TO WEEK OVERVIEW

TOuCH & GO SnATCH PuLLS, BARBELL CYCLIng, DIPS, TRICEPS EXTEnSIOnS.

[1] Barbell Yoga

5 min. unbroken.

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 Jefferson Curls

10 unbroken reps with an empty barbell.

Jefferson curls with the snatch grip is going to put your posterior chain flexibility to the test
and because it’s weighted, it also has a strength building function. To stay safe, it’s very im-
portant that you are doing it with the utmost control just like Mike does in the instructional
video.

[3] Jefferson Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side without it touching the floor.

[4] No-Heels Snatch Pulls

2 x 5 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

... COnTInuED On THE nEXT PAgE.

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 [5] No-Heels Touch & Go Snatch Pulls

2 x 5 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Rather than trying to do the snatch pulls explosively, think of it as an opportunity to

practice the pulling mechanics of the snatch - keeping special attention to lowering the
bar correctly, so that you are ready to immediately begin the next rep when the plates
touch the floor, and to keeping the heels down in order to practice a close pull and moving
the bar back to the hips.

Straps are allowed and recommended.

[6] Touch & Go Snatch Pulls

6 x 6 reps at 80% of your 1RM squat snatch.

Do 1 set every 2 min.

Lower the bar slowly and precisely from the hips to the floor in order to be in the correct
starting position when the plates touch.

Straps are allowed and recommended.

[7] 10-1

10-1 reps for time:

Power snatches
Overhead squats

Barbell at 35% of your 1RM squat snatch.

So, you do 10 power snatches + 10 overhead squats, then 9+9 and so on.

First do 10 reps of the prescribed exercise(s), then 9, then 8 - and so on.

[7a] Touch & Go Power Snatches

10-1 reps.

Show control for one strong second in the top position of every rep and proceed to take the
bar down with the bar touching, but not pausing, at the hips. When lowering the bar, the
plates have to touch the floor at the same time, and you need to be in a position to start
pulling immediately without any need for positional corrections.

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 [7b] Overhead Squats (Version 1)

10-1 reps.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

[8] Weighted Dips

Build to a 5RM over the course of 4-5 sets.

Do 1 set every 3 min. or faster.

Add weight by holding a dumbbell between your legs or use a dip belt.
Even though the dips are weighted, you still need to get the full range of motion by get-
ting the upper arm below a horizontal angle in the bottom and straightening the arms
completely at the top.

[9] Dips

Max reps in 4 min.

Do all reps with full range of motion by getting the upper arms below horizontal in the
bottom and by straightening the arms completely at the top.

[10] Lying Dumbbell Triceps Extensions

8 x 8 reps AHAFA.

Rest for 1 min. between sets.

Get the full range of motion by lowering the dumbbells well below horizontal and next to
your head - rather than aiming for the forehead like you would with a barbell - and then
straighten the arms completely at the top.

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WEEK 50 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | POWER CLEAn + CLEAn, CLEAn PuLLS, OnE-ARm DB STRICT PRESS,

TOP-HALF STRICT PRESS, SEATED BROAD JumPS.
DAY 2 | SnATCH, BACK SquAT, BOX BACK SquAT, BELT SquATS, CORE.
DAY 3 | TOuCH & GO CLEAn PuLLS, BARBELL CYCLIng, WEIgHTED DIPS, RIng
PuSH-UPS, DumBBELL TRICEPS EXTEnSIOnS.

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WEEK 50 | DAY 1 BACK TO WEEK OVERVIEW

POWER CLEAn + CLEAn, CLEAn PuLLS, OnE-ARm DB STRICT PRESS, TOP-HALF

STRICT PRESS, SEATED BROAD JumPS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Jefferson Curls

20 unbroken reps with an empty barbell.

Slowly move the barbell towards the floor by rounding the upper body while keeping the
legs completely straight, pause in the bottom, and then come up again by doing the mo-
tion in reverse.

[3] Low Hang Muscle Clean (empty barbell)

15 unbroken reps with an empty barbell.

Starting position with the bar in front of the shin-bones with legs bent, butt low, chest high,
and lower back straight.

[4] Full Grip Front Squats (Version 3)

10 unbroken reps with an empty barbell.

Squat slowly into the bottom position, stand halfway up, squat into the bottom position
again, stand all the way up and show control in the top position, while keeping the bar in
the palm of the hands, instead of on the fingertips.

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 [5] Power Clean + Squat Clean

8 sets of 1 power clean + 1 squat clean at 80-85% of 1RM clean & jerk.

Do 1 set every 3 min. or faster.

In the catch position of the power clean, you are allowed to jump wider than you would in
a front squat, because the wider position can make the catch more stable. However, you
cannot carry the same width into the clean, where you literally have to catch the bar in a
perfect front squat position.
Show control in the top position before taking the bar down and resetting in the starting
position on the first rep and dropping it on the second.

[6] Clean Pulls

6 x 3 reps at 100% of your 1RM clean & jerk.

Then, drop down in weight by 10-20% and do 2 sets of 10 touch & go reps.

Do 1 set every 3 min. or faster.

Keep the shoulders over the bar in the starting position and through the pull and get the
full extension by extending the entire body, including getting up on the toes, while keeping
the upper body vertical instead of opening up the hips and tilting the upper body back.

In short, practice getting the full extension in the right direction.

Straps are allowed and recommended.

[7] One-Arm Dumbbell Strict Press

6 x 6 reps on each arm AHAFA.

Rest for 1 min. between sets.

Gain stability by placing the foot opposite the working arm slightly in front of your other
foot. Keep the legs straight and engage your midline to avoid arching the lower back.

Start with your weaker arm and match the reps you get with the stronger one.

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 [8] Top-Half Strict Press

3 sets of max unbroken reps at 70% of your 1RM strict press.

Rest for 2 min. between sets.

Keep a full grip on the bar so that you can press more effectively from the upper body.
Make sure that the entire foot, including both the toes and heels, is in the floor for balance.
Engage your midline to avoid any excessive arching of the lower back. The movement
spectrum for this version is from the lockout down to eye level.

[9] Seated Broad Jump

5 x 4 reps.

Rest for 1 min. between sets.

From a seated chair height position, jump as far forwards as possible. Maintain good bal-
ance when you land.

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WEEK 50 | DAY 2 BACK TO WEEK OVERVIEW

SnATCH, BACK SquAT, BOX BACK SquAT, BELT SquATS, CORE.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Muscle Snatch

3 x 5 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

View this exercise as one long pull from the floor to the lockout where you stay over the bar
as long as possible and don’t lean back.

[3] Paused Power Snatch

2 x 5 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[4] Paused Deep Power Snatch

1 x 5 reps at 30% of your 1RM squat snatch.

Pause for 1 min. after completing the set.

Catch the bar halfway into the squat and pause for 3 seconds in this position. Count slowly
and stay as motionless as possible.

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 [5] Paused Squat Snatch

3 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[6] EMOM

EMOM 20:

1 squat snatch at 80% of your 1RM.

If you take a step forward or backwards when standing up from the bottom
position, or if you fail a lift, it’s a no-rep and does not count.

You then have to repeat the rep within the same minute.

Do the designated work at the start of every minute.

[7] Front Rack Opener (Version 3)

20 unbroken reps with an empty barbell.

Place the bar behind the neck and lift both elbows up simultaneously to open up the back
rack. You can make it harder or easier for yourself by experimenting with keeping the bar
on the fingertips, in the palm of the hand, adding the hookgrip, or widening the grip.

[8] Back Squat

7 x 5 reps at 80-82,5% of your 1RM back squat.

Do 1 set every 5 min. or faster.

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.

... COnTInuED On THE nEXT PAgE.

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 [9] Box Back Squats (at parallel)

4 x 4 reps at 2,5-5% heavier than last week.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat at parallel
(femurs horizontal). Unrack the barbell and step backwards carefully until you feel the box
and get into your normal squat stance. Squat down slowly until your glutes make contact,
sit back slightly, making sure not to lose any tension in your core. Then stand back up
forcefully and pause for a couple of seconds before initiating the next rep.

[10] Belted Squats

4 x 20 reps AHAFA.

Rest for 1 min. between sets.

Watch the instructional video and copy Mike’s setup. Squat down slowly, stand up fast,
but maintain control and prevent the load from swinging. Counter-balance the load by
bringing your arms forward as you squat down.

[11] Hanging Knee Raises

Every 2:30 minutes for 4 sets:

Max unbroken hanging knee raises.

Straps are allowed to avoid the grip becoming the limiting factor.

Do 1 unbroken set every 2:30 min.

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

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WEEK 50 | DAY 3 BACK TO WEEK OVERVIEW

TOuCH & GO CLEAn PuLLS, BARBELL CYCLIng, WEIgHTED DIPS, RIng PuSH-UPS,
DumBBELL TRICEPS EXTEnSIOnS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Clean Grip Monkey Fuckers

10 unbroken reps with an empty barbell.

Move slowly from the bottom of a Jefferson curl into the starting position of the clean and
then back again. Show control in both end-positions to complete one rep.

[3] Clean Grip Ball Crushers

10 unbroken reps with an empty barbell.

Using an empty barbell, get into your clean starting position by the middle of your shins.
From this position, proceed to slowly press your knees in and out - without losing your pos-
ture.

[4] No-Heels Clean Pulls

2 x 5 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Instead of trying to do the pulls explosively, think of it as an opportunity to practice the

pulling mechanics of the clean.

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 thighs 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.

... COnTInuED On THE nEXT PAgE.

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 [5] No-Heels Touch & Go Clean Pulls

2 x 5 reps at 30% of your 1RM clean & jerk.

Rest for 1 min. between sets.

Lower the bar slowly and precisely to the floor after the first rep in order to be in the best
possible starting position when the plates touch, and then proceed immediately with the
next rep without pausing in the starting position while keeping the entire foot from toes to
heel in the floor the entire time.

Straps are allowed and recommended.

[6] Touch & Go Clean Pulls

6 x 6 reps at 80% of your 1RM clean & jerk.

Do 1 set every 2 min.

Lower the bar slowly and precisely to the floor after the first rep in order to be in the best
possible starting position when the plates touch, and then proceed immediately with the
next rep without pausing in the starting position.

Straps are allowed and recommended.

... COnTInuED On THE nEXT PAgE.

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 [7] For Time

21-15-9:
Hang power cleans at 50% of your 1RM clean & jerk
Calories row

Rest for 5 minutes.

21-15-9:
Reps of push jerks at 50% of your 1RM clean & jerk
Calories row.

RX weight: 75/50kg.

Rest for 5 min. between workouts.

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

[7a] Touch & Go Hang Power Cleans

21-15-9 reps.

Show control in the top position with your legs straight, the upper body vertical and the
entire foot, from heel to toes, in the ground for optimal balance. Remember that since it’s
touch & go, you are not allowed to rest and reset after taking the bar down to the thighs,
but instead have to go directly from one rep to the next.

[7b] Row

21-15-9 calories.

Keep the cable straight by moving the handle back and forth in a smooth and rhythmic
fashion.

[7c] No-Feet Push Jerk

21-15-9 reps.

Whereas you are allowed to get up on the toes in the power jerk bolt, ie. the heels can leave
the floor, you have to maintain the same stance and are therefore not allowed to jump in,
out, back or forwards.

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 [7d] Row

21-15-9 calories.

Keep the cable straight by moving the handle back and forth in a smooth and rhythmic
fashion.

[8] Weighted Dips

Build to a 3RM over the course of 4-5 sets.

Do 1 set every 3 min. or faster.

Add weight by holding a dumbbell between your legs or use a dip belt.
Even though the dips are weighted, you still need to get the full range of motion by get-
ting the upper arm below a horizontal angle in the bottom and straightening the arms
completely at the top.

[9] Ring Push-Ups

Max reps in 4 minutes.

Keep the elbows close to the body and get the full range of motion by letting the rings
come out in the bottom to make room for the upper body and by locking out at the top
with external rotation.

[10] Lying Dumbbell Triceps Extensions

8 x 8 reps AHAFA.

Rest for 1 min. between sets.

Get the full range of motion by lowering the dumbbells well below horizontal and next to
your head - rather than aiming for the forehead like you would with a barbell - and then
straighten the arms completely at the top.

... COnTInuED On THE nEXT PAgE.

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WEEK 51 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | SnATCH, SnATCH DEADLIFT, ARnOLD DumBBELL PRESS, TOP-HALF

STRICT PRESS.
DAY 2 | BACK SquAT, PuSH PRESS, GOOD MORnIngS.
DAY 3 | CLEAn & JERK, LOW HAng CLEAn PuLLS, CORE.

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WEEK 51 | DAY 1 BACK TO WEEK OVERVIEW

SnATCH, SnATCH DEADLIFT, ARnOLD DumBBELL PRESS, TOP-HALF STRICT PRESS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Swinging Dead Hang (straps)

3 x 30-60 seconds.

Rest for 1 min. between sets.

Hanging from a bar, using straps to remove the grip from the equation, move horizontally
while avoiding any tension in the lats.

[3] Strict Muscle Snatch from Hips (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control - then slowly lower it back
to the hips while keeping the legs straight and the upper body vertical throughout the
entire movement.

[4] Overhead Squats (Version 1)

3 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Squat down slowly and stand up fast without a pause in the bottom position. Show control
in the top position with your legs straight, the quads and glutes relaxed, and both the toes
and heels in the floor to keep the balance on the mid-foot.

... COnTInuED On THE nEXT PAgE.

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 [5] Muscle Snatch

3 x 5 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

View this exercise as one long pull from the floor to the lockout where you stay over the bar
as long as possible and don’t lean back.

[6] Paused Power Snatch

3 x 4 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

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.

[7] Paused Squat Snatch

3 x 3 reps at 30% of your 1RM squat snatch.

Rest for 1 min. between sets.

Make the catch rock-solid, sit completely still in the bottom position while slowly counting
to 3. Then stand up fast and show control in the top position before dropping the bar.

[8] Squat Snatch

3 x 3 reps at 85% of your 1RM squat snatch.

This is a very high percentage for triples, and you are therefore allowed to rest
as much as needed between reps.

The important thing is to avoid failing any reps.

Do 1 set every 5 min. or faster.

Pull it high and catch it low. That’s what the snatch is all about.

... COnTInuED On THE nEXT PAgE.

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 [9] Snatch Deadlift

Build to a 3RM.

Then, 6 x 2 reps at 80% of your 3RM.

Do 1 set every 3 min. or faster.

Don’t think of the lift as a conventional deadlift with a wide grip, but instead as a snatch
pull without the explosive extension.
Get into the same starting position as you would for a snatch: Keep the butt low in the first
pull and stand straight as an arrow in the top position - don’t open up the hips or tilt the
upper body back.

Straps are allowed and recommended.

[10] Seated Arnold Press

6 x 12 reps AHAFA.

Rest for 1 min. between sets.

The key is in the rotation: In the bottom, the palms should be facing you, and it the top,
they should be facing away from you.
However, you have to rotate the dumbbells gradually throughout the movement, making
sure that there is rotation both on the way up and on the way down.

[11] Top-Half Strict Press

5 sets of max unbroken reps at 70% of your 1RM strict press.

Rest for 2 min. between sets.

Keep a full grip on the bar so that you can press more effectively from the upper body.
Make sure that the entire foot, including both the toes and heels, is in the floor for balance.
Engage your midline to avoid any excessive arching of the lower back. The movement
spectrum for this version is from the lockout down to eye level.

... COnTInuED On THE nEXT PAgE.

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WEEK 51 | DAY 2 BACK TO WEEK OVERVIEW

BACK SquAT, PuSH PRESS, GOOD MORnIngS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Front Rack Opener (Version 3)

20 unbroken reps with an empty barbell.

Place the bar behind the neck and lift both elbows up simultaneously to open up the back
rack. You can make it harder or easier for yourself by experimenting with keeping the bar
on the fingertips, in the palm of the hand, adding the hookgrip, or widening the grip.

[3] Back Squat

6 x 3 reps at 85-87,5% of your 1RM back squat.

Do 1 set every 5 min. or faster.

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.

[4] Front Rack Opener (Version 2)

10 unbroken reps with an empty barbell.

Keep a full clean grip on the bar, meaning that it has to be placed in the palm of the hands
instead of the fingertips, including the hook only if you have excellent front rack flexibility,
push the elbows as high as possible without losing the grip, then lower the elbows, regain-
ing the grip in case you lost it, to complete the rep.

... COnTInuED On THE nEXT PAgE.

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 [5] Front Rack Strict Press

10 unbroken reps with an empty barbell.

In a strict press, you would normally lower the elbows in order to press more effectively from
the upper body, but in this version, you have to maintain a full grip on the bar and keep the
exact same front rack position as you would in a split jerk.
This makes it more difficult and might result in a drop in weight - but it is excellent for
flexibility and positioning.

[6] Push Press

Build to a 3RM.

Then, 5 x 3 reps at 85% of your 3RM.

Do 1 set every 3 min. or faster.

In the push press you dip only once. The press will get heavier as the weight goes up, but
this should NOT result in you turning the push press into a push jerk.

[7] Seated Good Mornings

20 unbroken reps with an empty barbell.

The legs have to be wide apart for the upper body to have sufficient space to move, the
lower back completely straight at all times, and the chin tucked, so that the spine is aligned.
You should feel a stretch in the hamstrings as you tilt the upper body forward.

[8] Good Mornings

6 x 10 reps at 25-30% of your 1RM deadlift.

Rest for 2 min. between sets.

Keep your legs slightly bent, the lower back completely flat and the chin tucked, so that
the entire spine is aligned, and feel the stretch in the hamstrings as you tilt the upper body
forward while pushing your hips back.

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WEEK 51 | DAY 3 BACK TO WEEK OVERVIEW

CLEAn & JERK, LOW HAng CLEAn PuLLS, CORE.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Shoulder Dislocations

20 reps.

Accumulate quality reps by keeping the arms straight and refraining from any asymmet-
rical twists and turns.

[3] Muscle Cleans + Thrusters

2 x 10 muscle cleans + 10 thrusters.

Rest for 1 min. between rounds.

Every round is done with an empty barbell, unbroken and with one exercise following the
next without putting the bar down.

[4] Split Walks (bodyweight)

2 x 5 reps.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

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 [5] Split Jumps (bodyweight)

2 x 5 reps.

Walk into the split in 2 steps, do a short, hard jump followed by a 3 sec. pause. Then proceed
to recover the feet in 2 steps. Each jump counts as 1 rep. It is crucial that you start in the
correct split and land in exactly that position after each jump.

[6] Split Jerk (bodyweight)

2 x 5 reps.

Rest for 1 min. between sets.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[7] Paused Split Jerk

10 unbroken reps with an empty barbell.

Pause for three seconds in the split without making any positional changes. If the split
could in any way be better, the goal is to make it so on the following rep.

[8] Clean & Jerk

Build to a 3RM.

Then, 3 singles at your 3RM.

Do 1 set every 3 min. or faster.

Don’t rush into the jerk after completing the clean, but take your time to get the right grip
and to find your position. Then commit fully to the jerk.

[9] Low Hang Clean Pulls

6 x 2 reps at 95% of your 1RM clean & jerk.

Do 1 set every 2 min.

In order to get into a low but strong starting position, it’s necessary to keep the chest high
in order to ensure good posture and to sufficiently bend the legs while staying somewhat
upright instead of just tilting the upper body more over the bar.
Straps are allowed and recommended.

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 [10] For Quality

3 rounds for quality:

30 one-arm kettlebell sidebends on each arm with 24/16kg
50 Russian twists with 12/8kg

Rest as needed.

Whenever the program states that something is for quality, it doesn’t mean that you can’t
go hard, fast or heavy - but rather that quality is the number one concern, and that it
shouldn’t be compromised in any way, shape or form.

[10a] Kettlebell Sidebends

30 reps.

Lower the KB from side to side by bending your upper body while pushing the opposite
hip out, but get the range of motion laterally without tilting forward or losing your upright
posture.

[10b] Russian Twists

50 reps.

Keeping the legs static, the upper body has to rotate from side to side as you move the
kettlebell.

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WEEK 52 | OVERVIEW BACK TO BLOCK OVERVIEW

DAY 1 | DELOAD: HAng POWER SnATCH, SnATCH HIgH PuLLS, UPRIgHT KB

ROWS, CLOSE GRIP BARBELL UPRIgHT ROWS, HIgH BOX JumPS.
DAY 2 | DELOAD: SPLIT JERK, PAuSED BACK SquAT, BOX BACK SquAT,
WEIgHTED CHInESE PLAnK, HAngIng LEg RAISES.
DAY 3 | DELOAD: SnATCH PuLLS, BARBELL CYCLIng, BEnCH PRESS, DumB-
BELL BEnCH PRESS.

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WEEK 52 | DAY 1 BACK TO WEEK OVERVIEW

DELOAD: HAng POWER SnATCH, SnATCH HIgH PuLLS, UPRIgHT KB ROWS, CLOSE
GRIP BARBELL UPRIgHT ROWS, HIgH BOX JumPS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Overhead Elbow Rotations

2 x 10 reps with an empty barbell.

Rest for 1 min. between sets.

Rotate the elbows slowly back and forth while keeping the wrists straight, the shoulders
relaxed, and the bar in the same position overhead. The elbows should be the only thing
moving.

[3] Strict Muscle Snatch from Hips (Version 1)

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Pull the bar slowly from the hips to the lockout and show control - then slowly lower it back
to the hips while keeping the legs straight and the upper body vertical throughout the
entire movement.

[4] Hang Muscle Snatch

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Stay over the bar, don’t lean back.

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 [5] Hang Power Snatch

EMOM 12:
1 hang power snatch at 70% of 1RM squat snatch.

Do 1 rep on the min. for 12 min.

Keep the bar glued to the body, both when you lower it and pull it back up, while pressing
the knees out and keeping the upper body more vertical than you would in a power snatch
from the floor.
Focus on pulling and catching the bar high without swinging, but then gradually catch
the bar deeper as it gets heavier. Drop the bar from the top position after having showed
control for at least one second with your legs completely straight.
Straps are allowed.

[6] Bottom of Jefferson Curl Hold

2 x 30 seconds.

Rest for 1 min. between sets.

Keep the legs completely straight but relaxed (especially the quads). Round every part of
your spine while pressing the chest towards your knees and looking back between your
legs.

[7] Elbow Rotations from Snatch Starting Position

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

Isolate the elbows and rotate them slowly back and forth from the starting position of the
snatch.

[8] Snatch High Pulls

3 x 3 reps at 70% of your 1RM squat snatch.

Then, 2 x 8 touch & go reps at 50%.

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.

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 [9] Upright Kettlebell Rows from Blocks

5 x 10 reps with 28/20kg.

Do 1 set every 3 min.

Lower the kettlebell towards the floor primarily by bending the legs and only slightly by
tilting the upper body forward. Stand up and pull the handle of the kettlebell to the chin
while always keeping the elbows higher than the kettlebell itself to mimick the pulling me-
chanics of the snatch.

[10] Standing Close Grip Upright Rows

3 sets of max unbroken reps with an empty barbell.

Rest for 1 min. between sets.

Using a very narrow grip, pull the barbell to your collar bones while making sure that your
elbows are always higher than your hands.

[11] High Box Jumps

3 x 3 reps.

Rest for 2 min. between sets.

Jump up, but step down in order to save your knees.

This exercise is for developing explosiveness with the goal of creating as much force
as possible on every jump. Don’t rush it, but focus on quality - and be very careful not to
fall and hurt your shins.

... COnTInuED On THE nEXT PAgE.

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WEEK 52 | DAY 2 BACK TO WEEK OVERVIEW

DELOAD: SPLIT JERK, PAuSED BACK SquAT, BOX BACK SquAT, WEIgHTED CHInESE
PLAnK, HAngIng LEg RAISES.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Narrow Grip Overhead Squats (Version 1)

3 x 5 reps with an empty barbell.

Start by using a narrower grip than your snatch grip and continue making it more narrow
with each set. The goal is to use the narrowest grip possible, but without losing the lock-
out by bending the arms, letting the bar come forward or pressing the head excessively
through the window.

[3] Front Rack Strict Press

10 unbroken reps with an empty barbell.

In a strict press, you would normally lower the elbows in order to press more effectively from
the upper body, but in this version, you have to maintain a full grip on the bar and keep the
exact same front rack position as you would in a split jerk.
This makes it more difficult and might result in a drop in weight - but it is excellent for
flexibility and positioning.

[4] Push Press

2 x 5 reps with an empty barbell.

Rest for 1 min. between sets.

In the push press you dip only once. The press will get heavier as the weight goes up, but
this should NOT result in you turning the push press into a push jerk.

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 [5] Split Walks (bodyweight)

10 reps.

Continue directly into split jumps.

Walk into the split in 2 steps and pause for 3 seconds - then recover the feet in 2 steps.

The first step going into the split has to be with the back leg and the second step
with the front leg.
However, the recovery of the feet happens in the reverse order: First push the front leg
back and then step forward with the back leg to finish with the feet perfectly parallel.
Every step you take has to be done with precision.

[6] Split Jumps (bodyweight)

10 reps.

Continue directly into bodyweight split jerks.

Walk into the split in 2 steps, do a short, hard jump followed by a 3 sec. pause. Then proceed
to recover the feet in 2 steps. Each jump counts as 1 rep. It is crucial that you start in the
correct split and land in exactly that position after each jump.

[7] Split Jerk (bodyweight)

10 reps.

The goal is to land in exactly the same split as you have been practicing up to this point,
but keep in mind that the better the dip and drive is, the better the split will be. Do the dip
slowly and focus on extending the legs instead of the hips in the drive before jumping into
the split. Recover the feet in the correct order.

[8] Split Jerk

4 x 3 reps at 70% of your 1RM clean & jerk.

Do 1 set every 3 min. or faster.

Use jerk blocks if they are available to you. If you don’t have jerk blocks, you’ll have to do it
from rack, take the bar down between reps and only drop after the last rep in a set, if at all.

... COnTInuED On THE nEXT PAgE.

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 [9] Varied Stance Back Squats

20 unbroken reps with an empty barbell.

With the barbell in your back, squat as deep as possible - start from a sumo-stance and
work your way in to a feet-together stance. Then work your way back out.

[10] Paused Back Squats

5 x 2 reps at 75% of 1RM back squat.

Do 1 set every 3 min. or faster.

Squat down slowly and pause for three seconds in the bottom position with the goal of not
moving at all while counting. Then stand up fast and show control in the top.

[11] Box Back Squats (at parallel)

3 x 6 reps at 7-8 RPE.

Do 1 set every 3 min. or faster.

Make a “box” out of bumper plates that is just high enough to stop your squat at parallel
(femurs horizontal). Unrack the barbell and step backwards carefully until you feel the box
and get into your normal squat stance. Squat down slowly until your glutes make contact,
sit back slightly, making sure not to lose any tension in your core. Then stand back up
forcefully and pause for a couple of seconds before initiating the next rep.

[12] Weighted Chinese Plank

3 x 45-60 seconds AHAFA.

Rest for 2 min. between sets.

Squeeze the butt, push the hips up, and engage the lower back and hamstrings.

If your weak point is your lower back, then you need to keep the feet together and
the toes pointing straight up.

If your your weak point is your glutes, then you need to keep the feet slightly apart
and the toes pointing out in a 45-degree angle while squeezing the glutes.

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 [13] Hanging Leg Raises

50 reps in sets of 5-10 reps with minimal rest between sets.

Lift your legs as high as you can without bending them or swinging back and forth. It’s
better to reduce the range of motion than to sacrifice the strict quality of the movement.

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WEEK 52 | DAY 3 BACK TO WEEK OVERVIEW

DELOAD: SnATCH PuLLS, BARBELL CYCLIng, BEnCH PRESS, DumBBELL BEnCH

PRESS.

[1] Barbell Yoga

5 min. unbroken.

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

[2] Barbell Rotations

20 unbroken reps with an empty barbell.

Rotate the barbell from side to side from a narrow stance while stepping forward with the
opposite foot from the rotating side of the barbell.

[3] Barbell Rotations from Bottom Position

2 x 10 unbroken reps with an empty barbell.

Rest for 1 min. between sets.

Rotate the barbell from side to side from the bottom position. Keep the reps controlled, so
you don’t end up hurting your lower back, and make sure that you maintain good posture
while rotating. Unless you are very flexible, you shouldn’t expect the same range of motion
as when doing it standing.

[4] Snatch Pulls

5 x 3 reps at 75% of your 1RM squat snatch.

Do 1 set every 3 min. or faster.

Keep the shoulders over the bar in the starting position and through the pull and get the
full extension by extending the entire body, including getting up on the toes, while keeping
the upper body vertical instead of opening up the hips and tilting the upper body back.

In short, practice getting the full extension in the right direction.

Straps are allowed and recommended.

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 [5] Workout

10 rounds of:
20/15 calories assault bike (easy to moderate pace)
5 power clusters at 50% of your 1RM clean & jerk

DO NOT PUSH THE PACE!

Do not sacrifice technique for intensity. Also, no talking and no fucking around during the
workout.

[5a] Bike

20/15 calories.

This can be assault bike, echo bike, airdyne, C2 bike, etc. Whatever bike that displays power
usage in watts.

[5b] Power Cluster

5 reps.

The power cluster is essentially a power clean where you push press the bar directly from
the catch position into the lockout.

[6] Bench Press

3 x 8 reps AHAFA.

Rest for 2 min. between sets.

You should only do quality reps - in particular, refrain from bouncing the barbell on your
chest! Simply lower the bar slowly to the chest, press it up fast, and show control at the top.

[7] Dumbbell Bench Press

3 x 20 reps AHAFA.

Rest for 2 min. between sets.

Lower the dumbbells slowly until they touch the outer part of your pecs and then press the
dumbbells forcefully up into a strong lockout. Be sure to keep both feet solidly planted on
the floor at all times. You can gradually supinate through the eccentric phase if you find it
comfortable.

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 [8] For Time

FOR TIME!

25 decline push-ups
25 push-ups
25 incline push-ups

Execute the workout as fast as possible, but without ever allowing your technique to break
down.
Björgvin Karl Gudmundsson was once asked what advice he would give to new, up-and-
coming athletes trying to make a name for themselves in CrossFit. His reply was: ”Always
be technical.” This is excellent advice that we should always take to heart!

[8a] Decline Push-Ups

25 reps.

The decline push-up marginally shifts the employment of the pressing mechanics towards
the upper chest and delts.

Elevate your feet by placing them on a bench or a similar object. Place hands shoulder-
width apart, keeping the elbows close to the body and your midline engaged to avoid
arching the lower back.

[8b] Push-Ups

25 reps.

Keep the toes in the ground, the hands shoulder width apart, the elbows close to the body
and the midline engaged to avoid arching the lower back.

[8c] Incline Push-Ups

25 reps.

Elevate your upper body by getting into a straight arm plank, hands placed on a bench, a
box or a similar object.
Lower yourself towards the bench - hands shoulder width apart, elbows close to the body
and toes in the ground. Keep the midline tight!

... COnTInuED On THE nEXT PAgE.

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APPEnDIX BACK TO BLOCK OVERVIEW

Technical Max
Good technique allows you to lift heavier weights while reducing the risk of injury.
In order to make continuous technical progress, it’s necessary to avoid any and all
bad lifts, regardless of the weight.
Every good lift that you make is a step in the right direction – and every bad lift a
step back. It’s that simple.
The goal is never to go as heavy as possible, but rather to go as heavy as possible
within a framework of good technique. For some, it will result in a reduction of
weight on the barbell, but that is merely a case of taking one step back in order
to take two steps forward in the future.

No-Rep Rules
In the online programming as well as the real life coaching, an important part of the
Weightlifting 101 approach is a strict adherence to correct technique.
1) If you execute a lift poorly, it doesn’t count.
2) If that poorly executed lift was part of a set of multiple reps, the entire set is
no-repped and has to be performed again.
3) If you fail a lift outright below 90% of your 1RM, you have to do 10 down-ups
before you may continue lifting.
What are the main mistakes to avoid? The main culprit is losing your balance and
stepping forwards or backwards, but generally speaking, you should know the dif-
ference between a good and a bad lift. The idea is not to punish yourself for every
small mistake that you make, but to hold yourself to a higher standard. This can be
difficult, even frustrating at times, but there are no shortcuts to technical mastery.

Wave-loading
To ensure that the sets are done in the correct order, it is important to understand
the concept of waves. A wave consists of multiple sets of the same exercise, but
with variation of either the rep-scheme, the loading, or both.
The following is a classic example:
3 waves of:
3 reps at 75% of your 1RM split jerk.
2 reps at 80% of your 1RM split jerk.
1 rep at 85% of your 1RM split jerk.

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AHAFA
AHAFA is an abbreviation of as heavy as form allows. This means that you have to
go as heavy as you can, but without having the technique come apart. The goal is
to stop before that happens rather than finishing with a few bad reps or sets. You
should know your limit and not step over it.

EMOM
EMOM stands for every minute on the minute. It means that every minute, you must
initiate the given movement. Sometimes there are alternating minutes, even and
odd numbered minutes – on even numbered minutes, you do one exercise, and on
the odd numbered minutes, another.

Tempo
Example: 20X0.

The first number represents the eccentric phase of the lift. The second number
represents the amount of time to pause at the bottom of the rep. The third symbol
represents the concentric rep where X means explosive. The fourth number repre-
sents the amount of time to pause at the top.

Superset
The performance of sets of two different exercises back-to-back.

RPE scale
The rating of perceived exertion (RPE) is a frequently used quantitative measure of
perceived exertion during physical activity. In medicine, this is used to document
the patient’s exertion during a test, and sports coaches use the scale to assess the
intensity of training and competition.

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