|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|
|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|
|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|
|Day 6||1.- Snatch||65%x3||70%x3||75%x3||87%x3||85%x2||90%1||17 reps|
|2.- C&J||65%x3||70%x3||75%x3||87%x3||85%x2||90%1||17 reps|
|Obs||Unloading||360 reps, snatch 103, C&J 107, squats120, pulls 30|
|Day 5||1.- Snatch||65%(2×3)||70%x3||75%x3||87%x3||85%x2||17 reps|
|2.- C&J||65%(2×3)||70%x3||75%x3||87%x3||83%x2||17 reps|
|3.- Back squat||60%x3||65%x3||70%x3||75%x3||80%(2×3)||18 reps|
|Day 4||1.- P. Snatch||70%2×3||75%x3||80%x3||83%x3||15 reps|
|2.- Jerk bn neck||70%2×3||75%(2×3)||80%x3||83%x3||18 reps|
|3.- Front Squat||65%x5||70%x5||75%x4||80%(2×3)||85%(2×2)||24 reps|
|4.- Snatch Bar||3X5|
|5.- C&J Bar||3X5|
|Day 3||1.- Snatch||70%2×3||75%x3||80%x3||83%x3||15 reps|
|2.- C&J||70%2×3||75%x3||80%x3||83%x3||15 reps|
|3.- Back squat||60%x5||65%(2×5)||70%x3||75%x3||80%(2×3)||27 reps|
Risto Sports has worked with the best athletes and minds of the weightlifting world, including Olympic medalists and coaches of multiple Olympic Gold medalists.
In the same tradition, we are proud to announce that Mike O’Hearn – 4 time Mr. Natural Universe, actor, guinness world record holder, multi-sport champion, gladiator, and Fitness Model - will represent the Risto Sports brand at the 2013 AFX, October 26th in Anchorage , Alaska. You may also know Mike from the over 500 magazine covers he has been on, and he is often compared to Arnold Schwarzenegger for his amazing fitness modeling career. Mike will also be guest posing at the AFX and will be giving a seminar on powerbodybuilding, including how to incorporate Olympic lifts into bodybuilding.
In Addition to Mike, bodybuilding superstars Goerge Farah, Kai Greene, and Shaw Ray will be at the Risto Sports booth during the expo. Our booth will be located by the Olympic Weightlifting competition, which takes place during the day time. Later in the evening, Kai Greene will also be guest posing.
For more information on the AFX and how to register for the AFX, go to www.alaskafitproductions.com. For more information on Mike, got to www.mikeohearn.com and find him on twitter!
Because you asked, here’s a list of famous athlete’s who have trained at Risto Sports with Coach Ivan Rojas:
Annie Thorisdottir, CrossFit Games Champion
Diego Salazar, Olympic Silver Medalist, weightlifting
Maryam Usman, Bronze medalist at Weightlifting world championships
Carlos Andica, weightlifting Pan Am Record holder, 205KG clean and jerk at 85kg
Johnny Andica, weightlifting Pan Am Champion
Luz Mercedes Acosta 5th in the Olympics, weightlifting
Gwendolyn Sisto, US Olympic Trials, weightlifting, 5th World University Championships
Lesbia Cruz, Guatemalan National Team, weightlifting
Javier Castillo, Guatemalan National Team, weightlifting
Check out our galleries and facebook pages for photos.
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.
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.