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Monday May 24 2010
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks (mid-thigh) - 60% x 2 x 5
  • Power jerk - 60% x 2 x 5
  • Clean from blocks (mid-thigh) - 60% x 2 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)

Week 1

Questions? Get answers here or post in comments.
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12 Comments
Adam B. 2010-05-24
What will the weekly schedule look like, Coach? How many days on a week I'm not familiar with the "Russian Squat Cycle".
Greg Everett 2010-05-24
It will still be Mon-Thu and Sat.
Travis 2010-05-24
The Russian Squat Cycle of Satan™
Erik Reckdenwald 2010-05-24
Snatch from blocks (mid-thigh) - 60% x 2 x 5
115# x 2 x 5

Power jerk - 60% x 2 x 5
145# x 2 x 5

Clean from blocks (mid-thigh) - 60% x 2 x 5
145# x 2 x 5

3 sets:
A1. Back extension x 10 with 10#
A2. Planks (front/side) - max hold = 1 minute each
Greg M. 2010-05-24
Greg -

I will not have access to bumpers for about a week after Friday, but during that time I will still be able to do the squats and most of the other exercises. Should I plan to come back in the 3rd week using Rx'd %'s for my O-lifts? Any other suggestions?
Greg Everett 2010-05-24
Greg - During the week, any time there is a classic lift, try to do pulls instead, even if they're partial pulls. Then come back to it as usual next week.
Gre M. 2010-05-24
Will do...thanks for the feedback.
JHo 2010-05-25
snatch 55k
power jerk 66k
clean 77k

only time for two sets of each
40# db back x
25k plank 90sec 60 sex
40# side planks 30sec each

pull ups 70# 5x5
Brian Reckdenwald 2010-05-26
Snatch from blocks (mid-thigh) - 60% x 2 x 5
125 lbs x 2 x 5

Power jerk - 60% x 2 x 5
135 x 2 x 5

Clean from blocks (mid-thigh) - 60% x 2 x 5
165 x 2 x 5

3 sets with 20 lb vest:
A1. Back extension x 10
A2. Planks (front/side) - max hold = 45 seconds each
Björn Uddenfeldt 2010-05-27
Snatch, 40 kg
Power Jerk, 60 kg
Clean, 70 kg
+
3x10 GM, 40 kg

No block unfortunately. Did not come up with an solution so I lifted of ground instead. Is "Hang" a better sub?
jongb 2010-06-27
Snatch from blocks (mid-thigh) - 60% x 2 x 5
115# x 2 x 5

Power jerk - 60% x 2 x 5
165# x 2 x 5

Clean from blocks (mid-thigh) - 60% x 2 x 5
165# x 2 x 5

3 sets:
A1. Back extension x 10 with 15, 25, 25#
A2. Planks (front/side) - max hold = 1 minute each (s15/f25/s15)
Andrew Karlovich 2014-04-01
Snatch 56kg
Jerk 66kg
Clean 67kg

A1: 20,25,30#
A2: front (48sec with 25kg plate), sides (1 min each)
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