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WORKOUT 3 - Russian Workout
WORKOUT 3 - Russian Workout
This workout starts with a large number of sets for conditioning but rapidly increases the weight for building power.
This is a converted olympic lifting routine. I have used it sparingly in the past as it never did work real well for me but it did work for some of my workout partners.
WORKOUT 3 - Russian Workout
10 WEEK CYCLE GOAL 530 X 1
| WEEK
10 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 405 x 3 (80%) 405 x 3 (80%) 405 x 3 (80%) 405 x 3...(80%) 405 x 3 (80%) 405 x 3 (80%) |
WEEK
9 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 405 x 4 (80%) 405 x 4 (80%) 405 x 4 (80%) 405 x 4...(80%) 405 x 4 (80%) 405 x 4 (80%) |
WEEK
8 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) |
WEEK7 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) 405 x 5 (80%) |
| WEEK
6 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 405 x 6 (80%) 405 x 6 (80%) 405 x 6 (80%) 405 x 6...(80%) 405 x 6 (80%) 405 x 6 (80%) |
WEEK
5 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 430 x 5 (85%) 430 x 5 (85%) 430 x 5 (85%) 430 x 5...(85%) 430 x 5 (85%) |
WEEK
4 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 455 x 4 (90%) 455 x 4 (90%) 455 x 4 (90%) 455 x 4 (90%) |
WEEK
3 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 480 x 3 (95%) 480 x 3 (95%) 480 x 3 (95%) |
| WEEK
2 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 505 x 2 (100%) 505 x 2 (100%) |
WEEK
1 100 x 10 (20%) 100 x 6 (20%) 175 x 6 (35%) 255 x 2 (50%) 305 x 1 (60%) 355 x 2 (70%) 380 x 2 (75%) 455 x 1 (90%) 530 x 1 (105%) |
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