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Thread: Inqk’s DIY Russian

  1. #21
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    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

  2. #22
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    Yesterdays training:
    Back squat 5x5 54kg
    Bench 5x5 40kg
    Ring rows 5x10
    Leg raises 5x10

  3. #23
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    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.

  4. #24
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    Wednesday:

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

  5. #25
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    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

  6. #26
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    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.

  7. #27
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    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.
    Last edited by Inqk79; 11-28-2018 at 07:41 PM.

  8. #28
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    Yesterday, got 47,5kg in the snatch, 70kg C&J. Also 70kg back squat 3x3, snatch pulls 50kg 6x3

  9. #29
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    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

  10. #30
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    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.

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