Inqk’s DIY Russian

[Inqk79]

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 5’s 40kg, 45kg, 2x 50kg

[Inqk79]

Yesterdays training:
Back squat 5x5 54kg
Bench 5x5 40kg
Ring rows 5x10
Leg raises 5x10

[Inqk79]

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.

[Inqk79]

Wednesday:

Back Squat 4x5 57kg
Bench 4x5 43kg
Ring rows 5x5

[Inqk79]

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

[Inqk79]

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 50 kg.

[Inqk79]

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.

EDIT: did 3 sets of 1 60kg squats. Tempo was 2-3 sec eccentric and 1-2 sec concentric. Workouts feels so much better after i reduced everthing with 1 set.

[Inqk79]

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

[Inqk79]

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 43kg@59% 4x6
Push Jerks 43kg@59% 3x6
Snatch 30kg@55% 3x7

[Inqk79]

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:
3x
french press 10kg weight plate AMRAP
standing russian twists 10kg weight plate AMRAP

3x
6 squat jumps emty bar
sit ups AMRAP

3x
dumbbell curls 5kg AMRAP
dumbbell Lu raises AMRAP

Felt good, workout took app. 1 hour and ten minutes.