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    Can you do a pistol squat aka one leg squat? ...

    Can you do a pistol squat aka one leg squat?

    If not then your intra muscular coordination may be off/non-optimal.

    For warm ups, try include a hip thrust variation in your warm up routine....
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    3rm front squat then 5x5 back the same weight:...

    3rm front squat then 5x5 back the same weight: 55kg

    3rm strict press then 5x5 bench same weight: 40kg
  3. Thread: depth jumps

    by Inqk79
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    I dont remember the exact source, but I remember...

    I dont remember the exact source, but I remember reading they should be done fresh, and always have a week with no jump exercises after 3 weeks of depth jumps. To give the tendons the necessary rest.
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    Hypers + hip thrust, 15+10x2 Snatch upto 3...

    Hypers + hip thrust, 15+10x2
    Snatch upto 3 singles 42,5kg
    Power clean + push press upto 3 singles 55kg
    Back squat upto 3 singles 65kg.
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    Both Klokov and Torokhtiy have made Tabata...

    Both Klokov and Torokhtiy have made Tabata workouts using various Weightlifting movement. You can find them on youtube
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    I my experience the need for conditioning...

    I my experience the need for conditioning exercises to improve recovery rises as you push the intensity of your training.
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    Yesterday: Hypers 15x3 Lunges 30kg 20reps...

    Yesterday:
    Hypers 15x3
    Lunges 30kg 20reps
    Muscle snatch 30kg 3x3
    Power snatch 40kg 3x3
    Snatch pulls 50kg 3x3.
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    Yesterday: Bsquats: 40, 45, 52,5kg. 5, 5, 5x3....

    Yesterday:
    Bsquats: 40, 45, 52,5kg. 5, 5, 5x3.
    Bench: 32,5kg 5x3.
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    2 training yesterday: 12 o'clock session: Back...

    2 training yesterday:
    12 o'clock session:
    Back squats 40, 45, 50kgs. 5, 5, 5x5.
    Bench: 20, 25, 30kgs. 10, 10, 5x5.

    Evening session:
    Power clean + push jerk 35, 43, 50, 53kg. 3+1, 3+1, 4+1/2,...
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    Money talks.

    Money talks.
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    Yesterdays training: Cleans (+f.squat): 35kg...

    Yesterdays training:

    Cleans (+f.squat): 35kg 3(+2), 43kg 3(+2) 49kg 4/2, 53kg 4/2
    Oh squats: 30kg 5/3
    Push Jerks: 43kg 4/2, 49kg 3/4
    Bask squats: 40kg 5, 45kg 5, 50kg 5/5

    GPP/bodybuilding:...
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    Back in training after 1 month off. WU: 3x 10...

    Back in training after 1 month off.
    WU: 3x
    10 hypers
    10 french press 10kg
    6 wall squat jumps

    Back squats:
    40kg@55% 10reps, 45kg@62% 6, 50kg@69% 5, 55kg@76% 4, 60kg@83% 3.
    Power Cleans...
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    So instead of say 18 reps snatch pulls, one can...

    So instead of say 18 reps snatch pulls, one can do 9 reps of powers and 9 reps of snatch deads?
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    The programming books you are talking about, are...

    The programming books you are talking about, are they english?

    Also, if you go to google translate and translate weightlifting program to russian, you can find a alot of russian pdf texts.
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    Yes I tried this. Actually my last mesocycle I...

    Yes I tried this. Actually my last mesocycle I was doing snatch pulls and no power snatches in snatch assistance. And power cleans/no clean pulls in clean assistance just to compare pulls/powers. And...
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    Yesterday, got 47,5kg in the snatch, 70kg C&J....

    Yesterday, got 47,5kg in the snatch, 70kg C&J. Also 70kg back squat 3x3, snatch pulls 50kg 6x3
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    Lasha snatching 220kg.

    Lasha snatching 220kg.
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    Back Squat: 10 reps 2x 20kg, 30kg. 6 reps 40kg....

    Back Squat:
    10 reps 2x 20kg, 30kg.
    6 reps 40kg.
    4 reps 45kg, 50kg.
    3 reps 55kg
    1 rep 60kg x 3

    Bench 4x5 47 kg.

    Ring Rows 3x AMRAP.
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    Mondays training: Bunch of technique stuff as...

    Mondays training:
    Bunch of technique stuff as WU, contract drills and such.
    C&J 3+2: 2 x 40kg, 2 x 45kg, 2 x 50 kg.
    Power Clean 5 reps: 2 x 40 kg, 2 x 45 kg.
    Push Jerks: 3 x 40kg, 3 x 45 kg, 3 x...
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    Friday: Snatch 40kg 4x3 Snatch DL + snatch 3+1...

    Friday:
    Snatch 40kg 4x3
    Snatch DL + snatch 3+1 30kg, 35kg, 2x 40kg
    Snatch pulls from block 2x3 40kg, 2x3 45kg, 2x3 50kg, 3x3 55kg
    Emty bar Snatch Sots press + btn sn press 3x amrap
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    Wednesday: Back Squat 4x5 57kg Bench 4x5 43kg...

    Wednesday:

    Back Squat 4x5 57kg
    Bench 4x5 43kg
    Ring rows 5x5
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    Todays training: C&J 3+1: 40kg, 45kg, 50kg, 4x...

    Todays training:

    C&J 3+1: 40kg, 45kg, 50kg, 4x 55kg.
    Power Cleans 5 reps: 40kg, 45kg, 50kg, 55kg.
    Push Jerks 55kg, 3 reps, 2, 3, 2, 3, 2.

    Felt hard, maybe i should reduce the volume by 1 set.
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    Yesterdays training: Back squat 5x5 54kg Bench...

    Yesterdays training:
    Back squat 5x5 54kg
    Bench 5x5 40kg
    Ring rows 5x10
    Leg raises 5x10
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    Snatch + Oh squats 2x3 30kg Snatch 2x3 35kg, 2x3...

    Snatch + Oh squats 2x3 30kg
    Snatch 2x3 35kg, 2x3 40kg
    M. Sn + sn. Bal. 3x 2+1, 25kg, 30kg, 35kg
    Sn pulls 3x3 50kg

    C&J 2x 2+1 40kg, 45kg, 50kg
    Power cleans 5’s, 40kg, 45kg, 2x 50kg
    Push Jerks...
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    M55 Om can do the c&j and possibly total (e.g...

    M55 Om can do the c&j and possibly total (e.g 130/164) but not snatch.

    Supreme leader will be pleased with this.
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