Inqk’s DIY Russian

[Inqk79]

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

[Inqk79]

Running, walking jogging for 30 minutes, finish with strechting

[Inqk79]

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

[Inqk79]

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

[Inqk79]

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

[Inqk79]

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.

[Inqk79]

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.

[Inqk79]

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.

[Inqk79]

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.

[Inqk79]

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