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11 Comments
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Adam B.
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1 | 2010-05-24
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What will the weekly schedule look like, Coach? How many days on a week I'm not familiar with the "Russian Squat Cycle". |
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Greg Everett
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2 | 2010-05-24
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It will still be Mon-Thu and Sat. |
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Travis
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3 | 2010-05-24
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The Russian Squat Cycle of Satan™ |
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Erik Reckdenwald
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4 | 2010-05-24
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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 |
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Greg M.
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5 | 2010-05-24
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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? |
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Greg Everett
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6 | 2010-05-24
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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. |
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Gre M.
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7 | 2010-05-24
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Will do...thanks for the feedback. |
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JHo
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8 | 2010-05-25
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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 |
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Brian Reckdenwald
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9 | 2010-05-26
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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 |
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Björn Uddenfeldt
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10 | 2010-05-27
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Snatch, 40 kg
Power Jerk, 60 kg
Clean, 70 kg
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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? |
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jongb
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11 | 2010-06-27
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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) |
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