Programing question

[Tobias Akeblom]

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?

[Philip Stablein]

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.

[Keith Miller]

Originally Posted by Tobias Akeblom

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!!

[Tobias Akeblom]

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.