Oly Lifting Conversion

The Nemesis WODS
This page is meant to be a cheat sheet, of sorts, for our Advanced Nemesis Program Variations, which we are calling The Nemesis WODS for short. If you have never heard of Nemesis, then I strongly suggest you begin by reading the original article, The Squat Nemesis Program: An Introduction To Volume, Load, And Intensity Zone Training. Nemesis is not just for squats, contrary to popular perception. It forms the basis of all of our programming here (and in the gym at Asheville Strength). Specifically in these areas: the focus on high workloads and
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volume in the right intensity zones; and a massively intuitive approach to every workout. In short, Nemesis style training is most closely related to the way you would train a Samurai or other old-school martial artist. It is Taoism/Zen incarnate.
Background Discussion (Can Be Skipped)

The Squat Nemesis Program has become rather famous (or infamous, depending upon how your legs feel that day) as one of the hardest, and most effective squat programs anyone has ever tried. It is particularly effective for intermediate lifters, interestingly enough the biggest gains (40, 60+ pounds in less than a month) being clocked by guys who ALREADY squatted double bodyweight, for instance. Your coach, and my girl, Tamara (aka Tbone, aka
The Ninja Manatee) was already a national-level Olympic weightlifter with a 225 pound squat by the time she tried it. She added about 40 pounds in 6 weeks! And yet for all of this success I was never satisfied with it as is. The Classical version of the program always worked like magic for about the first few months. Then it would wane a bit Well, thats not entirely true. It waned for those who were too strict. For lifters who act like every workout is a performance of a classical orchestra (follow the notes on the page exactly), the classical nemesis program has limits. For those lifters who treated the workouts as the performance of a 4 piece jazz band, the results just kept on coming. In other words, the key to discovering the secret to endless improvement was to embrace the
inherent Taoist nature of the Nemesis Program: Water can flow or it can crash. Be water my friend, said Bruce Lee. No words could more accurately express the underlying keys to progress that Nemesis embodies. Intensity in all forms relevant to strength training is essential in every workout. No light days. Thats the crashing part. The flowing part is that you are meant to listen to your body with open ears, go with it, dont fight it. If you dont have a heavy single in you today, who cares? Switch to something else. The plan you had coming into the gym may need to change based upon how you feel this will happen often. Maybe you wanted to start with one WOD, but that just wasnt working. Dont be upset. (That would make you a fool.) It is simply a fact. Instead, find a new WOD that
you can destroy that day. If the waves are high, a relaxing swim isnt in the cards. But then, thats why God invented surfing!
Dont just go with the flow, BE the flow.
PRELIMINARY WARNINGS (Mandatory)
WARNING #1 Flowing is not an invitation to embrace your inner pansy ass. Self responsibility is at a premium. You are expected to work harder than you ever imagined possible. Every. Single. Day. You get out what you put in. Period. The point of flowing is to shift away from banging your head against a wall so that you can figure out how to scale it, go around it, or grab a giant jack hammer to help you bust through it. Doggedly sticking to the plan is a recipe for stagnation,
injury, and idiocy. Flow so that you can do MORE work, not less. Warning #2 Keep your emotions in check. This is part of your training. When you come into the gym EXPECTING a certain thing that you end up not getting, you get pissed. That is YOUR fault. Accept this. Change this. Your expectations were foolish. There is no such thing as predicting the future. What happens is what happens. You cant make it rain tomorrow. But you CAN be prepared for the rain. A 1 rep max is an EFFECT, it is NOT a cause. The training is the cause. Get back to training and stop feeling sorry for yourself. Focus on the solution, not the problem. Warning #3 This is meant to be a program for intermediate lifters, which is basically every
single one of us. Here at Weightlifting Academy, we define beginners to be people in that ultra-supernew phase that only lasts about 12 weeks if you do it right. We define people as advanced only when they are butting up against their genetic maximums. You know what we mean, those poor souls who are happy to add a single kilo to the bar every year. All of the rest of us are intermediates. And this phase will likely last you a decade or longer. Dont despair. Being an intermediate is awesome. You get to make massive gains. If you are advanced, then you are one of the few people on earth who are, and you can do whatever you want. If you are a true rank beginner (never seriously squatted before), dont worry. Weve got
something special coming soon for you. Warning #4 Im serious. There are no light days. Every day is a heavy day. There will be many who will cry foul and flip out in fear of overtraining, injuries, and the like. Let them. Americans have a strange and obsessive fear of over-training syndrome. And yet, in all of my years of coaching, and as hard as I have tried to over-train my athletes on purpose I have failed to do so, miserably. Every year, I have upped the amount of work I expect from my lifters. And every year the results come faster. If you think hard about this for a second, it makes sense why this has happened. Do you think Navy Seals take light days? Do you think the Samurai did? Do you think wolves in the wild avoid
sprinting after their prey because they did HIIT yesterday? Of course not. Our species, like most, is built to do work a lot of it. All throughout history, we have be forced by necessity to work our tails off every single day. But now, because our new modern default is to sit around for 17 hours a day and sleep 7, we cant imagine working out hard in the gym more than 3 times a week. Nemesis will do many things for you. Among them will be a return to your true nature.
THE NEMESIS PROGRAM ADVANCED VARIATIONS
I know, I just told you that you are an intermediate. So why am I using the term advanced?
Because were discussing the variations of nemesis that are an advancement over the old way. Thats all.
Overview
Nemesis can be used successfully with a host of exercises, but the flagship has always been squats. If you are new to any of this, we suggest you begin by trying this out with back squats or front squats. We can sum your daily workouts as follows: Pick one Ramp Pick one Intensifier (WOD) Work your tail off. Repeat daily (or as close as you can get) Done! The Ramps are simply different ways to start with the empty bar and end up with heavy weights. In the Classical version of Nemesis, you would work up to a 1rm for instance. But the problem was that people kept asking us HOW to work up to a 1rm.
Well we now have that outlined for you. The Intensifiers are the real workout of the day (WOD). We call them intensifiers on purpose, by the way, because they are supposed to be done with maximum intensity! Remember that there are NO light days, where light means easy. The weight may be lighter today than yesterday, but maybe you are doing more reps, or you are doing speed sets, or pause squats, or whatever the point is that you are ALWAYS working at maximum intensity, no matter what. Lastly, if you want you can add in a Challenge, or two. But keep in mind that the challenges are just that. They are like little contests, they are not the program. Competition is not the same as training. It is almost the OPPOSITE of training. Focus the shear work
itself that comes from doing the Ramp + Intensifier every workout.
STEP 1 RAMPS
Start with the bar, go up! Working up in weight isnt as easy or as simple as it sounds. Do you make 10 pound jumps? 30? Do you use sets of 3, 5, 10, 1? We have tried just about everything at this point, and weve found the following ways of ramping up (Ramps) to be the most useful. We use them daily.
Volcano
3rm, 2rm, 1rm
Do sets of 3 reps every set, working up slowly, until you get to a weight where doing the 3rd rep seems impossible. Then add
weight and do the same with sets of 2 until finishing the 2nd rep seems impossible. Then keep going in singles (sets of 1) until you miss. Once you get to something that feels heavy for a set of 3, do not go up by more than 5% at a time. Why? Because part of the point is to get your volume in on the way up, not just afterwards for your back off sets AKA Intensifiers. This is by far the most commonly used rep scheme in the gym as a Ramp. Its shockingly effective.
Montezuma
Workout: 5rm, 4rm, 3rm, 2rm, 1rm Same as Volcano, just bigger! Work up in sets of 5 reps until you can only do 4, add weight,
continue. NOTES: The point is not to truly fail and drop the bar on the ground on any of these RMs. Not even the single at the end. The POINT is to get up into Zone 1 and do a little work there. (See the original article top on why and what this is.)
STEP 2 INTENSIFIERS
This is where the fun begins! Now that you are warmed up, have done a little work in Zone 1, its time to pump up the volume. You have a lot of options:
Classical Nemesis
Workout: Drop to 70% of your 1rm and work back up to a 3rm. Then drop to 50% and do 25. Dont make jumps larger than 5% of your 1rm. Go until you fail the 3rd rep. Re-rack the
bar and bring it to 50%, and do two sets of 5 reps as speed sets = slow on the way down, massively explosive on the way up.
MiniNeme
Workout: 33 at 80% We never do this anymore for squats. Its simply not enough. But its great as back off work for Snatches, Clean & Jerks, Jerks off the rack, heavy pulls, etc.
Hawaiian Holiday
Workout: Drop back down to 50% and do Montezuma all over again, repeat until death. This is one of those brutal, but near perfect examples of what were after.
T-Rex
Workout: Drop to 80%. Work up in 3s taking only 2% jumps.
Named after our lifter Emily T-Rex Cid.
Velocity Raptor
Workout: Drop to 70%, work up in 2s with 2% jumps on the minute every minute. Youll need a timer for this one.
Never Ending Story

Workout: Put 90% of todays 1rm on the bar and do a single. Rest. Do another. Keep doing this until you fail or get 10 total. Once you can get 10 singles with a certain weight, its time to go up in weight.
The Angry Sloth

Workout: Sets of 2 reps Pause Squats at 85% or more until failure. Squat deep into the hole, pause for a count of 3,
then come up as fast as you can.
The Happy Kangaroo

Workout: Sets of 2 rep Jump Squats at 85% or more until failure. Squat down slowly and under control. Explode out of the bottom and keep increasing speed as you come up. You should be going so fast that your heels come up off of the ground on every rep. JUMP!
Event Horizon
Workout: At about 85% of todays max, try to get 10 total reps doing as few sets as possible. Once you can get 10 reps in 3 sets or less, you need to add weight the next time. 4, 3, 3 would
do it.
Black Hole
Workout: Start at about 75% and see if you can get 21 total reps in just 3 sets. 3 x 7 would do it. Once you can do that, add weight next time.
Super Nova
Workout: Start with about 65%. See if you can get in 35 total reps in just 3 sets. 3 x 12 would do it. Once you can do that, add weight next time.
Comrade
Workout: Start at 90% and do 3 reps. Drop 5% and do 3 reps. Repeat until you get to 70%. This is reverse Classical Nemesis, thus the name get it? Invented and utilized often by our lifter Zach Bijesse.
Reg Park
Workout: 55 at 80% or more Named after the bodybuilder of the old school era, the man who influenced Arnold.
The Terminator
Workout: 5 x 10 at 60% or more Once you can get 5 sets of 10 reps at a certain weight, go up next time.
Tidal Wave
Workout: 10 minute AMRAP (as many reps as possible) with 80% You can rest if you need to, doesnt matter. You have 10 minutes to accumulate as many reps as you can with this weight.
Tsunami
Workout: 20 minute AMRAP with 80% Just like Tidal Wave, only bigger and
deadlier.
Chinese Dragon
Workout: Drop to 50% and ramp up to a 7rm Yes, do 7s all the way up. Great for bodybuilding purposes.
Snatch WOD
(Only use for snatches)
Workout: Take 10 attempts at 85%, make or miss. No rest. Just reset the bar and go on every rep. If you make 8 of them, raise the weight next time.
Yin Yang Bang

(Only use for snatches and cleans)
Workout: Start at 70% and work up to a 3rm, 2rm, 1rm with the Yin/Yang snatch drill This workout is DEEPLY important for many lifters when working their Olympic
lifts. When in doubt, do this.
Apocalypse Now
Workout: Choose any THREE of the above and do all of them. In case you have nothing better to do, you may as well do more work.
CHALLENGES (optional)
These are just for fun, and should never be confused with the workouts themselves. However, if you are looking to show off and/or add in some extra work on top of what you already did, you have my blessing.
Rep Maxes
Anything from a 1rm to a 10rm. Note that you already have a bunch of these build into your Ramps for the day. But you can always go back and try again!
The Bulky Manatee

AMRAP at 60% or more. Once you can get 20 reps, its time to increase the weight.
The Dan John

50 reps with your own body weight on the bar. Well call this some kind of insanity and thats coming from me. FUN EXAMPLE: Heres our lifter Sara. She thought she was going for the Bulky Manatee but she nearly ended up doing the Dan John. She did 60 kg x 44 reps she only weighs 63!
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The Nemesis WODS

Background Discussion (Can Be Skipped)

PRELIMINARY WARNINGS (Mandatory)

THE NEMESIS PROGRAM ADVANCED VARIATIONS

Named after our lifter Emily T-Rex Cid.

Never Ending Story

The Angry Sloth

then come up as fast as you can.

The Happy Kangaroo

Yin Yang Bang

lifts. When in doubt, do this.

The Bulky Manatee

The Dan John

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