Klokov Training Program So our pal Dmitriy has posted up a whacky training program for us bros to follow. It says week 1, so probably more to come? Here is my translation for it: on Hypere!tensions, Hypere!tensio ns, "!1#, careful with weight $don%t use too much I guess& uscle sn ' btn sn press ' ohs ('('( ) " sets going up in weight Deficit snatch deadlift ' deficit snatch, with straps ('1 ) " sets going up in weight Deficit snatch deadlift " reps ) " sets going up in weight *+rapi* *+r api* which are his swinging upright rows with snatch grip, ! same weight Snatch grip behind neck press " reps ) " sets going up in weight +ue +ue Hypere!tensions, Hypere!tensio ns, "!1#, same weight -o hook snatch ( reps, *as heay as needed* no hook snatch deadlift ( reps, *as heay as safe* hook grip snatch deadlift ( reps, as aboe, heaier strapped snatch deadlift ( reps, as aboe, heaier +rapi !, as aboe slow descent and long pause /ack s0uat ' front s0uat with the same weight as one set, 1'1 " sets going up in weight /arbell s0uat 2umps, " sets of 1# reps, careful with weight 3So here I assume he goes up in ( reps until he can%t snatch it properly with no hook, then deadlift no hook until he hits his (rm, then hook grip same, then strapped same. 4ed 5lean ' front s0uat ' push press ' pause 2erk, 1'1'1'1, " sets, going up in weight 5lean grip deadlift ' shrug e!tension, "'", " sets going up in weight, with straps, going up in weight 6ress from rack " reps, " sets, *with care* heaier lifts Hypere!tensions Hypere!tensio ns !1#, careful with weight
+hur rest, sauna, massage 7ri Hypere!tensions Hypere!tensio ns "!1# 6ause Snatch at knee with straps, 1 rep, " sets going up in weight Snatch deadlift ' snatch stiff leg deadlift ' snatch deadlift ' snatch stiff leg deadlift 1'1'1'1, " sets going up in weight +rapi ! Snatch grip /+- push press ' 8HS ('( ) " sets going up in weight Sots press " reps, 9 sets with same weight Sat Hypers "!1# 6ower clean ' push press 1'(, " sets going up in weight 5lean grip deadlift, " reps *all the weights* $literally, $literally, lol&, so I assume that is some sort of daily ma!, then one set of 1# reps /ack s0uat, ( reps *all the weights*, then one set of 1# reps /arbell s0uat 2umps, !1#, steady weight Sun rest
ery different to what we most commonly see; ight be fun to do. 4ill be interesting to see how he has a whole month planned out. Interesting notes for this first instalment: 6ush press or 6ress
Al l =r e psxs et s Sn at c h g r i p=SG De ad l i f t=DL St r a i g htL eg=SL BackSquat=BS F r o ntSq ua t=FS Pushpr ess=PP DAY1 1)10x3 :Hy per e xt en si o ns( l i ght ) 2 )( 2 +2 +2 )x3 :Sn at c hp ar a doaf u er z a+ Pr e s sd ees p a l d a+Ov e r h ea dSq ua t 3 )( 2 +1 )x3 :SG DL+Sn at c h( a l l o ffr i s er ) 4)3x3:SG DL 5)5x5:SG Shr ug( akaKl okovShr ug) 6 )3x3 :Kl o k ovpr e ss DAY2 1)10x3 :Hy per e xt en si o ns( l i ght ) 2 )2r e ps :Po we rs n a t c h 3 )h e av yd o ub l e :SL SGDL 4 )5x5 :Kl o k o vSh r u g 5 )( 1 +1 )x3 5 :p a us eBS+FS 6)10x3:JumpSquat DAY3 1 )( 1 +1 +1 +1 )x3 :Cl e an ,FS,Pu s hp r e s s ,J e r k( wi t hp au s e) 2 )( 3 +3 )x3 :DL+Sh r u g 3)he av yt r i p l e:o v er hea dp r e s s 4 )1 0x5:Hy p er e x t e ns i o ns( we i g ht e d) DAY4 Rest . . .Sauna+massage DAY5 1)10x3 :Hy per e xt en si o ns( l i ght ) 2 )1x35 :Sn a t c hwi t h3s e c o ndpa u s ea tb e l o wk n e e 3)( 1+1) * 2x3:SGDL+SLSGDL 4 )5x5 :Kl o k ovs hr u g 5)( 2+2)x3:SGPP+over headsquat
6 )3x56 :So t spr e ss DAY6 1)10x3 :Hy per e xt en si o ns( l i ght ) 2 )( 1 +2 )x3 :p owe rc l e an+PP 3 )h ea vyt r i p l e ,t h enh ea v y1 0:DL 4 ) h ea v yt r i p l e ,t h enh ea v y1 0:BS 5) 10x3:JumpSquat DAY7 Res t
