I have been lifting seriously for 2 years, Olympic Lifting for about a year and a half.
Weight: 94
Snatch: 85
Clean & Jerk: 105
I really need to work on my leg strength so a week from now I will be beginning the Russian Squat Program. I lowered my max pretty well on it because I have been squatting twice weekly before and I didn’t want to jump into a high volume squatting program with my true max.
If you guys could critique my routine during the 6 week cycle, that would be great. For instance, if I am neglecting my glutes/hamstrings or do not have a good plan for maintaining technique on the lifts.
Day 1, 3, 5
Front Squat-RSR
Bench-RSR
Pullups-3 sets close to failure
Weighted Planks: hold for a minute
Day 2, 4
5 working sets of Snatch and C & J. Wave pattern such as double at 65%, single at 70%, single at 75%, single at 70%, double at 65%. Percentages would change due to how worn down I feel.
I wanted to try it with a pressing movement as well. I was going to do it for push press but I was told by another lifter that it may be too taxing on my legs after front squats. I run a program once a year or so on bench press so I figured I could try this one out.
I did the following routine, and it did wonders for me. Do a leg day two days a week. Doesn’t really fit the Russian routine, but it works
Workout 1:
Back Squat: sets of 4 or 5
Warm up with 2-3 sets
Start work sets at 70%-75% of 1RM
Do the sets of 5, putting on no more than 10 lbs at a time, go till close to failure
Weighted Good Mornings, 3 sets of 10-12
Weighted Bulgarian Split Squat, 3 sets of 6-8 each leg
Workout 2:
Front Squat, same set up as back squat
Romanian Deadlift, 3 sets of 6-8
Weighted Bulgarian Split Squat, same as above