It’s another word for high hang snatches or snatches from the power position. Basically for finishing position or working on the pull under (I do it for working on the pull under because I suck at that).
Klokov complex (clean deadlift+clean+pause front squat+push press+pause jerk)
205X1
220X1
1&1/2 front squats
225X3
245X3
265X3
285X3
305X3
rows
225X13
225X10
215X12
215X10
pull up/chin ups (just went by feel to be honest)
bwX10
bwX8
bwX6
band push downs
a lot
The person who recommended 1&1/2 front squats after clean and jerks on this program I am ripping off is a sick fuck. It was awful… I’ll be working up to heavier weights next week.
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5/26/17
Clean and jerks
95Xa bunch
95Xa bunch
115Xa bunch
135X1+2
165X1+2
205X1+2
225X1+2 for 10 sets
bumper plate pinch holds
25X16 seconds per hand
25X10 seconds per hand for 3 sets
calves
neck work
extension and flexion with 20 pounds in plates for 4 sets
suit case holds
2 sets on each side with 185 (didn’t keep track of time, about 5-12 seconds per set roughly)
back extensions
bwX50
bwX30
bwX8
Same old song and dance for the most part. I have the mobility to do squat jerks now, I might consider seeing if squat jerks are a valid style. With how much squat strength I have in the tank, squat jerks could actually be a really good alternative to split jerks if I can do them consistently.
Notes: took a lot of reps and sets at lower weight to get everything dialed in with my jerk and cleans. I felt all over the place with bar trajectory in the cleans, and my split was also really off. Cleans felt tight afterwards, though once I got to working weight the bar got too forward a few times which I cued staying on heels more which made my cleans feeling AMAZING. Jerks were nice and straight, split still a bit off though getting better.
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Oh yeah, big news, my hips are recovering well. Every time I go through RSR regardless of squat, my hips get all gummed up to the detriment of movement quality. I think my hip rotation mobility is a bit limited causing all of this inflammation when I push squats hard and heavy for long periods of time.
It’s weird how after pulling my squat stance in a ton and not touching any sumo deadlifts, my hips are actually getting beaten up for the first time.
Feeling really achy for some reason, not sure why. Might be all of the rain and coldness combined with pushing a lot of volume.
Bit of both. I get achy when it’s damp.
Just got back from vacation. Kept training, though I was too lazy to log them.
Week 2 of 8 week off season
day 4
clean and jerks
242X1+2 for 4 sets
squats
325X10
345X8 for 2 sets
365X6 for 2 sets
I was dying from the southern heat, so I cut it here.
Week 3 for 8 week off season
day 1
High hang snatches
150X2 for 4 sets
snatch pulls
155X3
175X3
195X3
215X3
230X3
ring dips
bwX25
bwX18
bwX8
incline DB presses
50’sX20
50’sX15
50’sX10
50’sX8
reverse curls+weighted leg raises with 15 pounds for 4 sets
Basically just swam, lifted, slept, and ate good food for a week. Now that I’ve gotten used to all of the volume, I am going to start structuring actual conditioning into my off season.
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Pretty much. I feel a lot better now though that I am getting used to all of the volume.
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There’s no pleasing some people
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Haha, guess so. Damn South East heat. I went back up North, and the heat followed me.
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2 front squat+power jerk+jerk complex
230X1 for 4 sets, looking good
1& 1/2 front squat
305X3 for 5 sets, getting hard
Day 3
clean and jerks
260X1+2 for 2 sets
260X0 for 2 sets, my elbows/shoulders were getting irritated so I couldn’t rack anything to save my life
clean pulls
245X3
265X3
285X3
305X3
305X3
dips
110X7
110X6
110X3
seated calves with 3 second stretch and 3 second hold
115X10
120X10
125X10
130X10
135X10
140X10
145X10
150X5
Got that clean deadlift+clean+pause front squat+push press+pause jerk complex to do tonight (6/13/17) along with the assistance work that is slotted for that day, and the back/triceps I skipped on that other day. Gonna be a long training session. Going to test all of these complexes/doubles this following week, then deload.
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This looks like a brutal (and great) session. I might mess around with something like this and progress the weights 5# per week. Nice work.
Week 4
day 1
High hang snatches (will upload the video from the session later)
45X3
95X2
115X2
135X2
150X2
165X2 1 rep PR
175X2
belted squats
365X8
385X8
405X6
elevated deficit push ups
a bunch
weighted flies
a bunch
hammer curlz for the gurlz
suit case holds
185Xper side (didn’t keep track, approximately ten seconds on all sets)
185Xper side
185Xper side
week 4 day 2
2 front squat+power jerk+jerk complex
95X1
135X1
185X1
205X1
225X1
245X1
265X1 the power jerk felt perfect
clean pulls
305X3 for 3 sets
lat pull downs
200X10
180X10
160X10
160X8
seated rows with narrow D handle
160X15
160X15
160X10
160X7
supersetted with tricep rope push downs
42X20
42X20
50X20
50X8
Gotta do abs and lower back later tonight. Really good session.
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It is brutal, and it’ll get you stronger than an ox. The front squats feel like death the whole time, and make me want to pass out. With complexes like the klokov complex, and the 2 front 1 power 1 split my jerk has come along very nicely in only a month.
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Nice work - good vertical bar path.
Thanks, I feel like the bar went back a tad during the second rep (I jumped backwards too). At least I am not losing anything forward.
Any suggestions on what I can improve? I know I looked really uncomfortable in the bottom position, my hips are really inflamed (I am deloading after this week) from RSR followed by volume work with no real deload. My two biggest weaknesses on snatches are that my third pull is really slow, and I early arm pull.
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6/20/17
Klokov complex
225X1 easy
245X0 barely missed the pause jerk, I spent too much time and energy trying to get the bar stabilized after I finished the push press, and I was too fatigued physically/mentally. I got the bar high enough, I just didn’t get underneath it.
1 & 1/2th front squats
305X3
315X3
325X3
lu raises
25X10
25X8
25X8
25X7
dragon flags with hips off bench supersetted with back raises
bwX10, 25X25
bwX2, 25X25
bwX3, 25X25
Did a bunch of physical labor working on setting up a fundraiser.
6/21/17
I took my dog for a walk in bethany, and he tripped me causing me to face plant. My already sore back was not happy afterwards, so I think I am going to move my lifting session to tomorrow and just do some overhead carries. I needed to do some overhead stability work anyway.
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6/21/17
AM: stretching hips, and hamstrings and other stuff I’ve been neglecting
PM: overhead carries
95X2 laps
135X2 laps
185X1 lap for 4 sets
Followed by putting the weights onto my front deck, and proceeding to do a more heterosexual form of Frank yang’s favorite jumping exercise
Jumped to grab branches on a tree, going up to a higher branch each time. I started with a fairly low branch (about a foot above my extended arm), and went up five branches. Missed the last branch, and called it quits.
Anyway fairly good training session aside from me learning why you never see people doing heavy overhead carries with normal barbells and straight weight. They shred the fuck out of your elbows. I will continue to do overhead carries, but only waiter carries (aka with dumbbells instead of barbells).
Also back is fine now, elbows cranky. I’ll be taking an epsom salt bath later, and maybe digging the heating pad out from the depths of my house. Wherever that damned thing is.
And I need to find something to jump one. Jumping to things is fun, but unless I set markers it is hard to track progress (well, aside from memorizing tree branches of a tree, though that’d be really really silly) and easier on my knees to recover from the jumps.
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6/22/17
Week 4 day 4
Felt sick the whole day, so I took a nap leading up to my training session.
Warmed up then
Clean and jerk
45X1+1
115X(1+2)+(1+1)
155X1+1
205X1+1
235X1+1
265X1+1
285X1+2 FIRST TIME EVER JERKING 285 AFTER CLEANING IT, BIG PR
Looked down at the recording and saw that I had a perfect camera angle, perfect distance, etc then it slid. Could’ve used that to see what was making my clean feel so shitty despite cleaning 285 multiple times before. 
Standing calves (3 second hold at top, 3 second stretch)
280X10
320X15
360X12
400X10
440X10
wrist stuff first couple sets was with 22.2 pounds, second couple with 30. Use the 30 the whole time next time. Wrist extension and flexion.
And that’s a training cycle. 175X2 high hang snatch vs 165X1, 2 front 1 power 1 split with 265, barely missed a 245 klokov (best push press was a 255, got a pretty clean push press after a clean deadlift, clean, and pause front squat so I feel like that’s progress compared to the monstrosity that 255 was), and a 285X1+2 clean and jerk.
Things I want to work on next cycle: My clean and jerk in equal parts, the program I am running after the next cycle is biased towards cleans so it’ll be nice to have a little lean towards cleans. Lift variations: high hang snatch, guestimated a 185 max, behind the neck jerk guessing a 315 max, clean and jerk 1+2 or 2+1 with an estimated max of 300, and a shankle complex (1 clean deadlift+3 above knee pulls+1 above knee clean+2 jerks, might bump it down to 1 jerk depending on how fatigued the clean and pulling part gets me).
Time to hit some really light lifts, squats, and pulls for a week and keep up with my bro lifting, it’s still summer time after all.
The botched video.
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