Philosophy & Approach
This two-day program is designed to build maximal strength in the snatch, clean and jerk, and foundational lifts like the squat. It complements your weekly CrossFit workouts by providing focused, heavy lifting without the high-intensity metabolic conditioning component. The goal is quality over quantity. Listen to your body—if your CrossFit week was particularly grueling, you may need to adjust the intensity slightly.
Intensity Guide (RPE)
- RPE 10: A true maximum effort.
- RPE 9: Very heavy, you have 1 rep left in the tank.
- RPE 8: Heavy, 2 reps left. This is your target for most working sets.
- RPE 7: Moderately heavy, 3 reps left.
Lessons from the Elites
While this program provides a structured path, you can draw inspiration from the methodologies of the world's best. Their approaches highlight different paths to strength and mastery.
Karlos Nasar: The Path of Power
Known for his explosive strength and staggering lifts at a young age, Nasar's training embodies principles of high intensity and frequency, reminiscent of the Bulgarian system.
- Max-Out Mindset: Frequently working up to a heavy single (90%+) on the main lifts to challenge the nervous system and build confidence with heavy weight.
- Focus on the Classics: Prioritizing the Snatch and Clean & Jerk, along with squats, as the primary drivers of strength. Less emphasis on a wide variety of accessory work.
- High Frequency: Training the main lifts multiple times per week to refine technique under heavy loads.
Kuo Hsing-chun: The Path of Precision
A multiple-time world champion and record holder, Kuo's longevity and success are built on a foundation of flawless technique and intelligent accessory work.
- Technique is King: Emphasizing perfect movement patterns over lifting maximal weight. Every rep, from warm-up to working set, is a practice in perfection.
- Building the Base: Utilizing a wide variety of accessory exercises (like Taipei Pulls, presses, and core work) to build a strong, stable, and resilient physique that supports the main lifts.
- Volume and Consistency: Accumulating high training volume through complexes and multi-rep sets to build work capacity and motor control, rather than just chasing one-rep maxes.
Lu Xiaojun: The Path of Artistry
A legend of the sport, Lu Xiaojun's approach is famous for its "bodybuilding" elements, creating a powerful and aesthetically impressive physique that is incredibly functional.
- Strength is Art: Lu believes in building a complete physique. A bigger, stronger muscle has more potential, so developing muscle mass through hypertrophy work is a priority.
- Bodybuilding Accessories: Heavy use of bodybuilding-style accessories like rows, presses, and Lu's signature "Lu Raises" to build a solid foundation of muscle and strength.
- Impeccable Technique: This muscular base serves one purpose: to support flawless, robotic technique in the classic lifts. His strength is never used to compensate for poor form.
Full Warm-up Protocol
1. General Warm-up (5-10 mins)
• 500m Row or 3 mins on an Assault Bike at an easy pace.
2. Dynamic Mobility (5-10 mins)
- Leg Swings (forward & side-to-side): 10 each leg.
- Arm Circles (forward & backward): 10 each direction.
- Cat-Cow Stretch: 10 reps.
- Thoracic Spine Rotations (quadruped): 8 each side.
- Cossack Squats: 8 each side.
- Ankle Rotations & Rocks: 30 seconds each ankle.
3. Barbell Warm-up (empty bar)
- 5 Snatch Grip Behind-the-Neck Presses
- 5 Overhead Squats
- 5 Snatch Balances
- 5 Muscle Snatches
- 5 Power Snatches
- 5 Hang Squat Snatches
4. Main Lift Ramp-up Sets
Gradually increase weight to prepare your nervous system. Rest 60-90 seconds between these sets.
- Set 1: 5 reps with empty bar
- Set 2: 3 reps at 40% of 1RM
- Set 3: 3 reps at 50% of 1RM
- Set 4: 2 reps at 60% of 1RM
- Set 5: 1 rep at 70% of 1RM
- Set 6: 1 rep at 75-80% of 1RM
- Continue with singles to find your heavy single/double for the day.
Day 1: Snatch & Squat Focus
This day is dedicated to the technical and explosive snatch, followed by building raw leg strength and targeting the entire posterior chain.
Primary Muscle Focus
Day 2: Clean, Jerk & Pressing Focus
This session targets the powerful clean and jerk, supported by front squats and accessory work for overhead strength and stability.