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Thread: Inqk’s DIY Russian

  1. #1
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    Inqk’s DIY Russian

    38y male here with 4 years of training background.
    PR’s: 55kg Snatch, 72kg Clean & Jerk.
    Did 53/70, 123kg total in the 2016 Crossfit Liftoff.

    Long term goal is to reach Adult Rank 3 in the russian classification standards, which, according to Yasha, is 170kg total in the 85kg weightclass.

    Current training sessions is 3 times pr. week. Each session consist of sport/technique specific training. Followed by strength specific training. Sport specific training is variation and/or complex of a lift. Strength specific is different variations of a pull, a press and a squat.

    Current shortterm goals are:
    1. A 82kg Rack Jerk
    2. 82kg Front squat + Jerk
    3. 82kg Clean & Jerk.

  2. #2
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    Todays training:
    Muscle Clean + Press
    5+5 x5

    Power Clean + Jerk
    3+3x3 55% Jerk (41kg)

    Front squat + Jerk
    3+3x3 60% Jerk (45kg)

    Push Press 6x5 60% Jerk (45kg)

    Ring Rows 30 reps

    Box Pistols 30 reps

  3. #3
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    Light conditioning:
    AMRAP 20
    5 hyperextensions w. PVC
    5 hollow rocks
    5 box jumps

    Did 13 rounds.

    Finish with stretching.

  4. #4
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    Did 50/65 115 total on friday. Started a new 3 week cycle based on these numbers.

  5. #5
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    Todays session
    WU:
    Muscle snatch + snatch press + oh squat
    5+5+5 x 3
    Snatch
    30kg 3
    35kg 3 x 2
    40kg 2 x 2
    42,5kg 1 x 2
    Oh squat
    25kg 5 x 4
    Power clean
    39kg 3
    45kg 3
    52kg 3
    Back squat
    42kg 4
    49kg 5 x 5

    Felt good.

  6. #6
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    Yesterdays session:
    WU: Muscle Clean + F.Squat + Press + Jerk 5+5+5+5x5

    Clean + F.Squat + P. Press + Jerk
    40kg, 43kg, 47kg (61%, 66%, 72% of C&J)

    Power Snatch
    60%x3, 65%x3, 70%x3

    Dumbell Incline Bench
    2x9kg 10x3

    Jerk Dips
    45%x6, 50%x6, 55%x6

  7. #7
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    Todays session.
    WU: M.Clean + Press + Push Press 5+5+5x5, max weight 24kg

    Push press 55% 4 (39kg), 65% 4x4 (46kg)

    Back Squat 50kg 5, 60kg 5x4

    Dumbell Bench 2x9kg 10x3

    Hip thrust 9kg 10x3

  8. #8
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    WU: M.Clean + Press + Jerk 5+5+5x5 max 24kg

    P. Clean + Jerk 55% 4+1 39kg
    65% 4+1 x 4 46kg

    B. Squat 42kg 7x3

    Lunges 28kg 6x4

    Dumbell I. Bench 2x15kg 5x4

  9. #9
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    WU: M.Sn+Sn.Pr.+Oh.Sq. 5+5+5x5
    P. Snatch 50%3, 60%3x5
    Jerk 45%5, 55%5x4
    Oh. Sq. 40%4, 50%4x4
    Snatch Balance 5x5

  10. #10
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    WU: M.Cl+F.Sq+Pr+Jerk
    5+5+5+5x5 max 30kg

    DL + Shrugs 6+6x5 100% Clean (70kg)

    Kaassassuk Complex:
    5 rounds
    10 Thrusters
    2 F. Sq, 8 Thrusters
    2 F.Sq, 2 P.Pr, 6 Thr.
    2 F.Sq, 2 P.Pr, 2 P.Jerk, 4 Thr.
    2 F.Sq, 2 P.Pr, 2 P.Jerk, 2 Thr, 2 HPC.
    Weight 50% of Clean (35kg)
    Did 3 rounds

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