9 reps på 300 raw må vel ansees som godkjent styrke.
Her er et utklipp fra Koklyaevs trening for noen år tilbake. Kanskje en del som har sett det men poster det allikevel. Helt åkei mengde må jeg si..
Accesionary work not included (pullups, dips, arms)
All weights in kilos
11.01.06.
Morning
1.Muscle Snatch (70,90,110*3)3
2.Snatch form hang (90,110,140*3)5
3.Snatch pull (140,200*4)4
Evening
1.Snatch (70,100,120,130,150*1)3(160,180,190*1)1
2.Clean&Jerk (70,120,150,170,190*1 clean +2 jerks)3
3.Clean pull from low blocks (190,210,260,300*2)2
4.Clean pull (260*3)3
5.Front Squat (140,170,210,240*5)1
13.01.06.
Morning
1.Muscle Snatch (70,90,120*3)3
2.Snatch from hang – 2 from knees + 2 from below knees (70,100,120,130*2+2)5
3.Snatch pull from low blocks (130,170,230*3)5
Evening
1.Clean (70,120,150,170,190,210*1)1
2.Clean pull (190,210,230,260,300*3)1
3.Snatch pull (220*3)3
4.Squat (70,120,170,220,270,305*3)1
14.01.06.
1.Press (100,120,140*3)4
2.Clean grip power snatch (100*3)3
3.Jerk from racks (70.90,110,130*5)1
4.Jump squat (90,110,130*5)1
16.01.06.
Morning
1.Muscle snatch (70,90,110*3)3
2.Snatch from hang + from the floor (70,90,110,130,150*1+1)5
3.Snatch pull (170,200*5)5(240*3)1
Evening
1.Jerk from racks (70,110,140,170,190,*3)1(220*1)1
2.Deadlift from blocks (220,280*3)3
3.Front squat (90,110,140,170,190,230,262,5*3)1
4.Snatch (70,90,110,130*1)1
17.01.06.
1.Push press (70,110,150*3)3(160*7)1(180*3)1
2.Snatch from hang (70,90,110,130*4)4
3.Upright row (50,70,90*Cool3
19.01.06.
1.Squat (70,120,170,220,270*3)3(270*10)1
2.One-hand press (70*5)5
3.Wide grip Jerk (70,90,110,160*1)3
20.01.06.
1.Apallon Axle (100,120,140*3)1(165*1)3
2.Deadlift from blocks (Arnold classic height) (220,270,320,370,400*1)3
3.BTN press (70,90*6)3
4.Muscle snatch (70,100,120*2)3
5.Snatch (70,90,110,130,150*1)5(160*1)1
6.Snatch pull from blocks (170,190,230*3)3
7.Snatch pull (210*3)3
8.Jump squat (70,90,110,130*5)1
21.01.06.
1.Push press (70,120,150,170*3)3
2.Snatch grip deadlift from deficit (70,120,170,220,260*5)1
3.One-arm press (60*9)1
4.Farmer hold
23.01.06.
Morning
1.Press (50,70,90,110,120*5)1(140*3)1
2.Power snatch (70,90,110,120*3)4(140*3)1
3.Deadlift with hook grip (170,190,230*3)3
4.Snatch pull (210*3)3
Evening
1.Clean&Jerk(70,120,150,180*2)3
2.Clean pull from blocks( 200,250,270*3)3
3.Clean pull (250*3)3
4.Front squat (70,120,170,220,252,5*3)1(272,5*1)1
24.01.06.
1.Seated press without back support (70,100,120*4)2(120*7)1
2.Power snatch from hang (70,100,120,140*5)1
3.Lunges (for stretching) (50,60,70*6)1
4.Shrughs (130*6)3
25.01.06.
Morning
1.Muscle snatch (70,90,110*5)1
2.Snatch from hang + from the floor (70,100,130,150*1+1)5
3.Snatch grip deadlift (170,190,230,260*3)1
4.Deadlift from hang (70,120,160*5)1
Evening
1.Snatch (70,90,110,130,140,160,170*2)2(170*4)1
2.Clean (70,120,140,160,180,200,220,240*1)1
3.Squat (120,170,220,275*4)4
4.Snatch pull from blocks (230*3)3
27.01.06.
Morning
1.Reverse grip press (50,70,90*5)1
2.Muscle snatch (70,90,110,120,140*3)1
3.Snatch pull from the floor + from hang (170,190*2+2)3(210*1+1)3
Evening
1.Clean&Jerk (70,90,110,140,160,190*2)3
2.Front squat (230*4)2(275*1)1(230*4)2
3.Deadlift from blocks (180,272,5*3)4
4.Power snatch (70,100,120,140*1)1
30.01.06.
Morning
1.BTN press (50,70,90*5)3
2.Muscle snatch (70,100,120*3)3
3.Snatch from hang + from the floor (90,120,150*1+1)5
Evening
1.Squat (70,120,170,220,270,310*3)1
2.Clean&Jerk (70,120,150,170,200,220,245*1)1
31.01.06.
1.Push press (70,120,140,160*4)4
2.Good mornings (120,150,170,190*5)1
3.Snatch (70,100,120,140*3)3
01.02.06.
Morning
1.Press (70,90,100,110,120*4)1
2.Snatch pull from blocks (120,170,190,210*3)1
3.Snatch grip deadlift (140,170,190*3)1
4.Snatch from hang (70,90,110,140*3)3
Evening
1.Power clean from hang (70,120,150,170*3)3(195*3)2
2.Snatch pull from blocks (195,210,240*3)1
3.Squat (120,170,220,260,290*3)1
4.Clean&Jerk (70,90,120,150*3)1
03.02.06.
Morning
1.Muscle snatch (50,70,90,100,110,120*3)1
2.Snatch from hang (70,90,110,130,150*2)5
3.Snatch grip deadlift (150,170,190*3)3
Evening
1.Power jerk (70,90,110,130,150,170,190*3)1(220*2)3
2.Clean pull (140,180,210,240,260*3)1
3.Squat (240*10)1
4.Snatch (70,100,130,150,160*1)3
04.02.06
1.Push press (90,120,150*5)3
2.Snatch pull from deficit (150,170,190*5)3
3.Jump squat (70,90,110*5)1
4.Clean grip snatch (50,70,90,120*1)5
06.02.06.
Morning
1.Muscle snatch with clean grip (70,90,120*3)3 (145*2)1
2.Snatch from hang (70,110,130,140*2)3 (162,5*6)1
3.Snatch pull (160,190,210,230*3)1
Evening
1.Snatch (70,100,120,140,150,160,170*1)6
2.Clean&Jerk (70,110,140,160,190*1)3
3.Deadlift (190,230,260,285*1)1
4.Squat (70,120,170,260*3)3