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Thread: Inqk’s DIY Russian

  1. #11
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    WU: M. Clean + F. Sq. + Press + Jerk
    5+5+5+5x5 max weight 27kg

    P. Clean + Jerk
    60% 3+1x3 42kg
    65% 4+1x3 46kg
    70% 3+1x3 49kg

    Lunges in Split Jerk position
    40% 10x3 28kg

    Lunges 40% 6x3 28kg

    Box Jumps 10x3

  2. #12
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    Running, walking jogging for 30 minutes, finish with strechting

  3. #13
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    WU: Soviet M.Sn + Sn.B + Sn.Pr + Oh.Sq
    5+5+5+5x5

    Snatch + Sn. Balance + Oh. Squat + Sn. Balance
    2+1+1+1 at 55%, 60%, 65%x2, 70%

    B. Squat 80% 3x3

    Incline Bench 50% 6x4

  4. #14
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    WU: M.Clean + Press + Sq. Jerk + Good Mornings 5+5+5+5x5

    Sn. Balance + Squat Jerk + Squat Jumps
    50% 3+3+3x3

    Power Cleans
    65% 3, 70% 3, 75% 3x3

  5. #15
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    WU: M.C + Pr + P.Pr + B.Sq 5+5+5+5x5 max weight 31kg

    Push press 65% 3x2, 70% 3x3, 75% 3x2

    Back Squat 75% 5, 85% 5, 95% 5x3

    Ring rows 5x5

    Hip thrust 20kg 10x3

  6. #16
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    Yesterdays workout:
    M.sn + sn. bal
    50% 3+3x2
    Snatch
    60% 3x4
    M.sn + sn. bal
    60% 1+3x2
    Front squat
    50% 6x2, 60% 5x2, 70% 4x3
    Bench 50% 5x4

    Felt great after the workout, today im trashed. Gonne reduce volume on front squats and bench next week.

  7. #17
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    Todays workout:

    Power snatch + oh squat
    50% 3+3, 55% 3+3

    Power snatch
    60% 3, 65% 3

    Power clean
    50% 5, 55% 5, 60% 5x3

    Push press
    50% 3, 55% 3, 60% 3x2

    Jumping lunges 10x3

    Felt great, finished the workout in 45 minutes. Maybe I’ll do 5 sets of jumping lunges instead of 3 next week.

  8. #18
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    Yesterdays training:
    M. Sn + sn bal
    50% 3+3, 55% 3+3
    P sn + oh sq
    60% 3+3, 65% 3+3
    Snatch
    55% 5, 60% 4, 65% 3x3
    B sq 65% 5x5
    Bench 45% 5x5

    Felt a little tired after the snatch, gonna lower the snatch to 60% and up the squat and bench with 5% next week.

  9. #19
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    Yesterdays training:
    M sn + sn bal. 55% 3+3x2
    P sn 60% 3, 65% 3
    P cl + P pr 55% 1+5, 60% 1+5, 65% 1+5x3
    F sq 65% 3x3
    Cuban presses 10x5

    Push press was hard, gonna change it to 3x5 push jerk + 3x3 push press next week.

  10. #20
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    Todays training
    Sn (+oh sq) 55% 3(+3)x2, 60% 3, 65% 3
    C+J 55% 3+2, 60% 3+2, 65% 2+3x2
    B sq 65% 5, 70% 5, 75% 5
    Sn pulls 80% 3x2, 85% 3x2

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