| Day 3 | 1.- Hang P. Snatch | 65%(2×3) | 70%x3 | 75%x3 | 80%(2×3) | 15 reps | |||
| 2.- J behind neck | 70%x3 | 75%x3 | 80%x3 | 85%x3 | 87%x3 | 15 reps | |||
| 3.- Back Squat | 60%x5 | 65%x5 | 70%x3 | 75%x3 | 80%(2×3) | 22 reps |
WOD for O Weightlifting Week 8 Day 3
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Category Archives: Kazakhstan weightlifting program
WOD for O Weightlifting Week 8 Day 2
| Day 2 | 1.- P Snatch Below Knees | 65%x3 | 70%(2×3) | 75%x3 | 80%x3 | 83%x3 | 18 reps | ||
| 2.- Jerk behind neck | 70%x4 | 75%x3 | 80%(3×3) | 20 reps | |||||
| 3.- Back Squat | 60%x4 | 65%(2×4) | 70%x3 | 75%x3 | 80%x3 | 83%(2×3) | 27 reps | ||
| 4.- Snatch Pulls | 85%(2×3) | 90%(2×3) | 12 reps | ||||||
| 5.- Ab work |
WOD for O Weightlifting Week 8 Day 1
| Week 8 | Macrocycle I, Mesocycle II, Microcycle IV | ||||||||
| Day 1 | 1.-Power Snatch | 70%(2×3) | 75%x3 | 80%x3 | 83%(3×3) | 21 reps | |||
| 2.-P Clean+P Jerk | 60%x3 | 65%(2×3) | 70%x3 | 75%x3 | 80%(2×3) | 21 reps | |||
| 3.-Back Squat | 60%x5 | 65%x5 | 70%x5 | 75%x3 | 80%x3 | 85%x3 | 87%(2×3) | 30 reps | |
| 4.- Snatch pull | 90%(2×3) | 95%(3×3) | 12 reps | ||||||
WOD for O Weightlifting Week 7 Day 6
| Day 6 | 1.- Snatch | 65%x3 | 70%x3 | 75%x3 | 87%x3 | 85%x2 | 90%1 | 17 reps |
| 95%x1 | 100%x1 | |||||||
| 2.- C&J | 65%x3 | 70%x3 | 75%x3 | 87%x3 | 85%x2 | 90%1 | 17 reps | |
| 95%x1 | 100%x1 | |||||||
| Obs | Unloading | 360 reps, snatch 103, C&J 107, squats120, pulls 30 | ||||||
Risto Sports and the Superstars of weightlifting- Kazakhstan!
Kazakhstan weightlifting is the superstar of the Olympic Weightlifting World. Two time Olympic Gold medalist, Ilya Ilyin, would best be described as the next Pyrros Dimas. Their female lifters – Svetlana Podobedova, Maiya Maneza, and Zulfiya Chinshanlo- are the gold trifecta of women’s weighlifting.
Dr Herrera, Mendikhan Tapsir, Ivan Rojas, Victor Ni, Aleksey Ni
Ohh, and guess what, the coaches of the Kazakhstan Weightlifting Federation attended Risto Sport’s International Weightlifting Conference in Eliot, Maine, USA.
Even though they were here to attend our seminar, we’ll share some interesting facts.
1. The Training system
A few months ago, we did write a post on how Risto Sports uses the same system as Kazakhstan. Yes, they use a Soviet System for all lifters – just like the one Dr. Herrera spoke about during our seminar. So, if you want to train like a Kazakh champ, then you can do so right here in the USA at Risto Sports.
They did also mention, that athletes who are “Master’s of the Sport” (ie champions like Podobedova) use a hybrid system from Enver Turkeleri (Naim Suleymonoglu’s coach). This system is appropriate if you are vying to be world champion.
Look for more publications on these systems from Risto Sports.
2. How is their Federation organized
All coaches report into Aleksey Ni, the Head Coach. Aleksey reports to Mendikhan Tapsir the General Secretary. Victor Ni coaches Svetlana Podobedova, Maiya Maneza, and Zulfiya Chinshanlo. Ilya Ilyin’s coach reports to Aleksey Ni. Again, Victor, Aleksey, anf Mendikhan were all present at Risto Sports.
3. Fun facts
Svetlana Podobedova is getting married this summer. Maiya Maneza is also getting married this year. Zulfiya has a boyfriend. Ilya Ilyin is already married.
So, we’re sorry, the best weightlifters in the world are all taken.
