Clean Deadlift + Hang Clean + Power Jerk:
20 x bar work
50 x (1+1+1)3
65 x (1+1+1)3
75 x (1+1+1)2
90 x (1+1+1)2 (6:6:80)
105 x (1+1+1)2 (6:12:86)
112.5 x (1+1+1)2 (6:18:92)
117.5 x (1+1+1)2 (6:24:98)
122.5 x (1+1+1)2 (6:30:104)
Clean Extension:
125 x 3 (3:33:107)
130 x 3 (3:36:110)
135 x 3 (3:39:113)
Front Squat:
20 x bar work
75 x 5
105 x 3 (3:42:116)
112.5 x 3 (3:45:119)
117.5 x 3 (3:48:122)
122.5 x 3 (3:51:125)
127.5 x 3 (3:54:128)
132.5 x 3 (3:57:131)
* Notes:
- Quick, down and dirty workout. Nothing remarkable. The clean complex was fairly easy. Even 122.5kg felt pretty light. I know I have the capacity to go heavier, but I'm trying to follow within the guidelines of the program template. Even so, I managed to squeeze slightly higher than the prescribed cap of 112.5kg, resulting in a final set at 80%.
Are you liking the Russian training program more than the ones you've done in the past? Looks like you're killing it!
ReplyDeleteI'm in love with this particular program! Compared to the previous programs, this is probably my favorite -- as of now. I enjoy all the work from the blocks.
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