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Old 02-21-2011, 12:47 PM   #1
Tobias Akeblom
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Join Date: Jan 2011
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Default Programing question

Hi

I am reading through some different cycles. This training day is taken from the six week russian squat cycle:

* Power snatch - 75% x 1 x 5
* Power clean & jerk - 75% x 1 x 5

3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)



My question is. How many warmup lifts are performed. This workout seems a bit short?!? Am I missing something?
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Old 02-21-2011, 06:53 PM   #2
Philip Stablein
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Location: Baltimore, MD
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If I had to guess, the goal of this workout is to stay snappy and fresh on the quick lifts, while recovering for your next massive squat session.

As for warm-up, to get to a 75% power snatch (64kg), I would do

bar from high, knee, ground, some OHS
50x3
60x2
64x1x5 work set

You might take more equally sized jumps, or perhaps begin at 40kg.
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Old 02-24-2011, 09:42 PM   #3
Keith Miller
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Location: Phoenix, AZ
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Quote:
Originally Posted by Tobias Akeblom View Post
Hi

I am reading through some different cycles. This training day is taken from the six week russian squat cycle:

* Power snatch - 75% x 1 x 5
* Power clean & jerk - 75% x 1 x 5

3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)



My question is. How many warmup lifts are performed. This workout seems a bit short?!? Am I missing something?
It is short for a reason, the Russian squat cycle is very tough!!! You have to keep the workouts on the recovery days short or you will not get through the squats!!
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Old 02-25-2011, 02:20 AM   #4
Tobias Akeblom
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Thanks for the answers. I will start the russian squat cycle in a couple of weeks. First though, one week powder skiing in the Italian Alps.
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