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Idaho Russian Weightlifting Program

The document outlines a 4-week training program for an Idaho weightlifter following the Russian Modified system. The program consists of 4 days per week focusing on snatch, clean and jerk, back squats, and other accessory exercises. Each week increases the weight and/or repetitions of the main lifts over 6 sets. The final week incorporates power variations of the snatch and clean.

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Nick Momrik
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110 views19 pages

Idaho Russian Weightlifting Program

The document outlines a 4-week training program for an Idaho weightlifter following the Russian Modified system. The program consists of 4 days per week focusing on snatch, clean and jerk, back squats, and other accessory exercises. Each week increases the weight and/or repetitions of the main lifts over 6 sets. The final week incorporates power variations of the snatch and clean.

Uploaded by

Nick Momrik
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd

Idaho Weightlifting

Russian Modified Training


Week One, Cycle One
DAY 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#5 Set#5
NAME Reps 3x 3x 3x 3x 3x 3x 3x
1RMs Kgs [Link] 55 55 70 85 97.5 97.5 97.5
Snatch 140 Reps 5x 5x 5x 5x 5x
C&J 170 [Link] 112.5 112.5 112.5
Bk. Squat 235 Bk. Squat 117.5 140 165 165 165
Incline 55 55 70 85 97.5 97.5 97.5
ABDS

DAY 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#5


Reps 3x 3x 3x 3x 3x 3x
Hg. Clean 67.5 67.5 102.5 120 120 120
Rk. Jk 67.5 67.5 102.5 120 120 120
Reps 5x 5x 5x
[Link] 135 135 135
Ft. Squat 120 120 120
Abds

DAY 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#5 Set#5


Reps 3x 3x 3x 3x 3x 3x 3x
Blk. Snatch 55 55 70 85 97.5 97.5 97.5
Reps 5x 5x 5x
Blk/PwrSn 77.5 77.5 77.5
Bk. Squat 117.5 140 165 165 165
Abds

DAY 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#5


Reps 3x 3x 3x 3x 3x 3x
Blk. Clean 67.5 67.5 102.5 120 120 120
[Link] 67.5 67.5 102.5 120 120 120
Reps 5x 5x 5x
[Link] 92.5 92.5 92.5
Ft. Squat 120 120 120
Abds
Idaho Weightlifting
Russian Modified Training
Week Two, Cycle One DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7
NAME Reps 1x 1x 1x 1x 1x 1x 1x
1RMs Kgs 3Pulls+Sn 70 85 97.5 105 105 105 105
Snatch 140 Reps 5x 5x 5x 5x 5x 5x 5x
C&J 170 FtSqt+Pr 67.5 85 85 85
Bk. Squat 235 Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 1x 1x 1x 1x 1x 1x 1x
3Pulls+ Cl 85 102.5 120 127.5 127.5 127.5 127.5
Reps 3x 3x 3x 3x 3x 3x 3x
Rk Jk 85 102.5 120 127.5 127.5 127.5 127.5
Reps 5x 5x 5x 5x 5x 5x 5x
Bk. Squat 117.5 140 165 177.5 177.5 177.5 177.5
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 3x 3x 3x 3x 3x 3x 3x
[Link] 70 85 97.5 105 105 105 105
Reps 5x 5x 5x 5x
BlkPwrSn 85 85 85 85
FtSqt+Pr 67.5 85 85 85
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set#7


Reps 3x 3x 3x 3x 3x 3x 3x
[Link] 85 102.5 120 127.5 127.5 127.5 127.5
Rk Jk 85 102.5 120 127.5 127.5 127.5 127.5
Reps 5x 5x 5x 5x 5x 5x 5x
[Link] 92.5 92.5 92.5 92.5
Bk. Squat 117.5 140 165 177.5 177.5 177.5 177.5
Abds
Idaho Weightlifting
Russian Modified Training
Week Three, Cycle One DAY ONE Set#1 Set#2 Set#3 Set#4
NAME Reps 3x 3x 3x 3x
1RMs Kgs [Link] 70 85 90 90
Snatch 140 Reps 5x 5x 5x 5x
C&J 170 [Link] 105 105
Bk. Squat 235 Bk. Squat 117.5 140 152.5 152.5
Incline 70 77.5 77.5
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4


Reps 3x 3x 3x 3x
PwrClean 85 102.5 110 110
Rk. Jk 85 102.5 110 110
Reps 5x 5x 5x 5x
[Link] 127.5 127.5
Ft. Squat 85 102.5 110 110
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4


Reps 3x 3x 3x 3x
Blk. Snatch 70 85 90 90
Reps 5x 5x 5x 5x
BlkPwrSn 70 70
Bk. Squat 117.5 140 152.5 152.5
Incline 70 77.5 77.5
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4


Reps 3x 3x 3x 3x
Blk. Clean 85 102.5 110 110
Rk. Jk 50 60 65 65
Reps 5x 5x
[Link] 92.5 92.5
Ft. Squat 110 110
Abds
Idaho Weightlifting
Russian Modified Training
Week Four, Cycle One DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6
NAME Reps 3x 3x 3x 3x 3x 3x
1RMs Kgs Snatch 70 85 97.5 105 112.5 112.5
Snatch 140 Reps 5x 5x 5x 5x 5x 5x 5x
C&J 170 Snatch Pull 125 125 125
Bk. Squat 235 Bk. Squat 117.5 140 165 177.5 187.5 187.5 187.5
Incline 70 85 97.5 105 105 105

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 3x 3x 3x 3x 3x 3x
C&J 85 102.5 120 127.5 135 135
Reps 5x 5x 5x
Clean Pull 145 145 145
Reps 5x 5x 5x 5x 5x 5x 5x
Ft. Squat 85 102.5 120 127.5 135 135 135
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 3x 3x 3x 3x 3x
Blk. Snatch 70 85 97.5 105 112.5 112.5
Reps 5x 5x 5x 5x 5x
Blk. PwrSn 120 120 120
[Link] 117.5 140 165 177.5 187.5 187.5 187.5
Incline 70 85 97.5 105 105 105
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set#7


Reps 3x 3x 3x 3x 3x 3x
Blk. Clean 85 102.5 120 127.5 135 135
Rk. Jk 85 102.5 120 127.5 135 135
Reps 5x 5x 5x
Blk. PwrCl 65 65 65
Ft. Squat 135 135 135
Abds
Idaho Weightlifting
Russian Modified Training
Week One, Cycle Two DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6
Reps 2x 2x 2x 2x 2x 2x
NAME Hg. Snatch 70 85 97.5 105 105 105
1RMs Kgs Reps 3x 3x 3x 3x 3x 3x
Snatch 140 [Link] 120 120 120
C&J 170 Bk. Squat 117.5 140 165 177.5 177.5 177.5
Bk. Squat 235 Incline 70 77.5 85 85 85
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6


Reps 2x 2x 2x 2x 2x 2x
[Link] 85 102.5 120 127.5 127.5 127.5
[Link] 85 102.5 120 127.5 127.5 127.5
Reps 3x 3x 3x 3x 3x 3x
[Link] 140 140 140
Ft. Squat 85 102.5 120 127.5 127.5 127.5
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6


Reps 2x 2x 2x 2x 2x 2x
[Link] 70 85 97.5 105 105 105
Reps 3x 3x 3x 3x 3x 3x
[Link] 97.5 97.5 97.5
Bk. Squat 117.5 140 165 177.5 177.5 177.5
Incline 70 77.5 85 85 85
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#6


Reps 2x 2x 2x 2x 2x 2x
[Link] 85 102.5 120 127.5 127.5 127.5
[Link] 85 102.5 120 127.5 127.5 127.5
Reps 3x 3x 3x 3x 3x 3x
[Link] 102.5 102.5 102.5
[Link] 127.5 127.5 127.5
Abds
Idaho Weightlifting
Russian Modified Training
Week Two Cycle Two DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
NAME Reps 1x 1x 1x 1x 1x 1x 1x 1x
1RMs Kgs 3Pulls+Sn 70 85 97.5 105 120 120 120 120
Snatch 140 Reps 5x 5x 5x 5x 5x 5x
C&J 170 FtSqt+Pr 67.5 85 102.5 102.5 102.5 102.5
Bk. Squat 235 Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 1x 1x 1x 1x 1x 1x 1x
3Pulls+ Cl 85 102.5 120 127.5 127.5 127.5 127.5
Reps 3x 3x 3x 3x 3x 3x 3x
Rk Jk 85 102.5 120 127.5 127.5 127.5 127.5
Reps 5x 5x 5x 5x 5x 5x 5x
Bk. Squat 117.5 140 165 177.5 177.5 177.5 177.5
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
Reps 3x 3x 3x 3x 3x 3x 3x 3x
[Link] 70 85 97.5 105 112.5 112.5 112.5 112.5
Reps 5x 5x 5x 5x
BlkPwrSn 85 85 85 85
Reps 3x 3x 3x 3x 3x 3x
FtSqt+Pr 67.5 85 102.5 102.5 102.5 102.5
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set#7


Reps 3x 3x 3x 3x 3x 3x 3x
[Link] 85 102.5 120 127.5 127.5 127.5 127.5
Rk Jk 85 102.5 120 127.5 127.5 127.5 127.5
Reps 5x 5x 5x 5x 5x 5x 5x
[Link] 92.5 92.5 92.5 92.5
Bk. Squat 117.5 140 165 177.5 177.5 177.5 177.5
Abds
Idaho Weightlifting
Russian Modified Training
Week Three, Cycle Two
DAY ONE Set#1 Set#2 Set#3 Set#4
NAME Reps 2x 2x 2x 2x
1RMs Kgs PwrSnatch 70 85 97.5 97.5
Snatch 140 Reps 3x 3x 3x 3x
C&J 170 [Link] 112.5 112.5
Bk. Squat 235 Bk. Squat 117.5 140 165 165
Incline 70 70
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
[Link] 85 102.5 120 120
[Link] 85 102.5 120 120
Reps 3x 3x 3x 3x
[Link] 135 135
Ft. Squat 85 102.5 120 120
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
Snatch 70 85 97.5 97.5
Reps 3x 3x 3x 3x
[Link] 85 85
Bk. Squat 117.5 140 165 165

DAY FOUR Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
C&J 85 102.5 120 120
Reps 3x 3x
Blk. PwrCl 102.5 102.5
Ft. Squat 120 120
Abds
Idaho Weightlifting
Russian Modified Training
Week Four, Cycle Two
DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
NAME Reps 2x 2x 2x 2x 2x 2x 2x 2x
1RMs Kgs Snatch 70 85 97.5 105 112.5 120 125 125
Snatch 140 Reps 3x 3x 3x 3x 3x 3x 3x 3x
C&J 170 BlkSnPull 140 140 140
Bk. Squat 235 Bk. Squat 117.5 140 165 187.5 200 212.5 212.5 212.5
Incline 70 85 97.5 97.5
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
Reps 2x 2x 2x 2x 2x 2x 2x 2x
C&J 85 102.5 120 127.5 135 145 152.5 152.5
Reps 3x 3x 3x 3x 3x 3x 3x
Ft. Squat 85 102.5 120 127.5 152.5 152.5 152.5
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
Reps 2x 2x 2x 2x 2x 2x 2x 2x
[Link] 70 85 97.5 105 112.5 120 125 125
Reps 3x 3x 3x 3x 3x 3x 3x 3x
[Link] 105 105 105
Bk. Squat 117.5 140 165 187.5 200 212.5 212.5 212.5
Incline 70 85 97.5 97.5
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
Reps 2x 2x 2x 2x 2x 2x 2x 2x
Blk. Clean 85 102.5 120 127.5 135 145 152.5 152.5
Rk Jk 85 102.5 120 127.5 135 145 152.5 152.5
Reps 3x 3x 3x 3x 3x 3x 3x
Blk. PwrCl 120 120 120
Ft. Squat 152.5 152.5 152.5
Abds
Idaho Weightlifting
Russian Modified Training
Week One, Cycle Three DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7
NAME Reps 3x 2x 2x 2x 1xs 1xs 1xs
1RMs Kgs Hg. Snatch 70 85 97.5 105 112.5 120 125
Snatch 140 Reps 3x 3x 3x 2x 2x 2x 2x
C&J 170 BlkSnPull 140 140 140
Bk. Squat 235 Bk. Squat 117.5 140 165 177.5 187.5 187.5 187.5
Incline 85 97.5 97.5 97.5
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 3x 3x 3x 2x 1xs 1xs 1xs
[Link] 85 102.5 120 127.5 135 145 152.5
Rk. Jk 85 102.5 120 127.5 135 135 135
Reps 3x 2x 2x 2x
Ft. Squat 120 152.5 152.5 152.5
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8
Reps 3x 3x 3x 2x 2x 2x 2x 2x
[Link] 70 85 97.5 105 112.5 112.5 112.5 112.5
Reps 3x 3x 3x 2x 2x 2x 2x 2x
[Link] 97.5 97.5 97.5
[Link] 117.5 140 165 177.5 187.5 187.5 187.5

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#7 Set#8 Set#9
Reps 3x 3x 3x 2x 2x 2x 2x 2x
[Link] 85 102.5 120 127.5 135 135 135 135
[Link] 85 102.5 120 127.5 135 135 135 135
Reps 3x 3x 3x 2x 2x 2x
[Link] 120 120 120
Ft. Squat 120 152.5 152.5 152.5
Abds
Idaho Weightlifting
Russian Modified Training
Week Two, Cycle Three
DAY ONE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9
NAME Reps 1x 1x 1x 1x 1x 1x 1x 1x 1x
1RMs Kgs 3Pulls+Sn 70 85 97.5 105 112.5 120 120 120 120
Snatch 140 Reps 3x 3x 3x 3x 3x 3x 3x 3x 3x
C&J 170 [Link]+Prs 67.5 90 90 90
Bk. Squat 235 Abds

DAY TWO Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9
Reps 1x 1x 1x 1x 1x 1x 1x 1x 1x
3Pulls+Cl 85 102.5 120 127.5 135 150 150 150 150
Rk Jk 85 102.5 120 127.5 135 150 150 150 150
Reps 3x 3x 2x 2x 2x 2x 2x 2x
Bk. Squat 117.5 140 165 177.5 200 200 200 200
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9
Reps 2x 2x 2x 2x 2x 2x 2x 2x 2x
BlkSnatch 70 85 97.5 105 112.5 120 125 125 125
Reps 3x 3x 3x 3x 3x 3x 3x 3x 3x
[Link] 97.5 105 105 105
[Link]+Prs 67.5 90 90 90 90
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9
Reps 2x 2x 2x 2x 2x 2x 2x 2x 2x
[Link] 85 102.5 120 127.5 135 152.5 152.5 152.5 152.5
Reps 3x 3x 3x 3x 2x 2x 2x 2x 2x
[Link] 127.5 127.5 127.5 127.5
Bk. Squat 117.5 140 165 177.5 187.5 200 200 200 200
Abds
Idaho Weightlifting
Russian Modified Training
Week Three, Cycle Three
DAY ONE Set#1 Set#2 Set#3 Set#4
NAME Reps 2x 2x 2x 2x
1RMs Kgs [Link] 70 85 97.5 97.5
Snatch 140 Reps 3x 3x 3x 3x
C&J 170 [Link] 112.5 112.5
Bk. Squat 235 Bk. Squat 117.5 140 165 165
Incline 70 70
Abds

DAY TWO Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
[Link] 85 102.5 120 120
[Link] 85 102.5 120 120
Reps 3x 3x 3x 3x
Ft. Squat 85 102.5 120 120
Abds

DAY THREE Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
[Link] 70 85 97.5 97.5
Reps 3x 3x 3x 3x
[Link] 85 85
Bk. Squat 117.5 140 165 165
Incline 70 70
Abds

DAY FOUR Set#1 Set#2 Set#3 Set#4


Reps 2x 2x 2x 2x
[Link] 85 102.5 120 120
[Link]. 85 102.5 120 120
Reps 3x 3x 3x
BlkPwrCl 102.5 102.5 102.5
Ft. Squat 120 120
Abds
Idaho Weightlifting
Russian Modified Training
Week Four, Cycle Three
Day 1 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10 Set#11
NAME Reps 2x 2x 2x 2x 1x 1x 1x 1x 1x 1x 1x
1RMs Kgs Snatch 70 85 97.5 105 120 125 132.5 140 125 132.5 140
Snatch 140 Reps 3x 3x 3x 3x 2x 2x 2x 2x 2x 2x
C&J 170 [Link] 155 155 155
Bk. Squat 235 [Link] 117.5 140 165 177.5 187.5 200 212.5 222.5 235 235
Incline 70 85 97.5 105 120 120
Abds

Day 2 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7


Reps 2x 2x 2x 2x 1x 1x 1x
C&J 85 102.5 120 127.5 135 135 135
Reps 3x 3x 3x 2x 2x 2x
Cl. Pulls 152.5 152.5 152.5
Ft. Sqt 85 102.5 120 135 135 135
Abds

Day 3 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9 Set#10
Reps 3x 3x 3x 1x 1x 1x 1x 1x 1x 1x
C&J 120 127.5 135 145 152.5 162.5 170 152.5 162.5 170
Reps 3x 3x 3x 3x 2x 2x 2x 2x 2x 2x
Cl. Pulls 177.5 177.5 177.5 177.5
Bk. Sqt 117.5 140 165 177.5 187.5 200 212.5 222.5 222.5
Abds

Day 4 Set#1 Set#2 Set#3 Set#4 Set#5 Set#6 Set#7 Set#8 Set#9
Reps 2x 2x 2x 2x 1x 1x 1x 1x 1x
[Link] 70 85 97.5 105 112.5 120 125 125 125
Reps 3x 3x 3x 2x 2x 2x
[Link] 97.5 97.5 97.5
Ft. Sqt 170 170 170
Abds

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