Mikhail+Koklyaev's+Training+Log

Accesionary work not included (pullups, dips, arms) All weights in kilos

11.01.06. Morning 1.Muscle Snatch (70,90,110*3)3 2.Snatch form hang (90,110,140*3)5 3.Snatch pull (140,200*4)4

Evening 1.Snatch (70,100,120,130,150*1)3(160,180,190*1)1 2.Clean&Jerk (70,120,150,170,190*1 clean +2 jerks)3 3.Clean pull from low blocks (190,210,260,300*2)2 4.Clean pull (260*3)3 5.Front Squat (140,170,210,240*5)1

13.01.06. Morning 1.Muscle Snatch (70,90,120*3)3 2.Snatch from hang – 2 from knees + 2 from below knees (70,100,120,130*2+2)5 3.Snatch pull from low blocks (130,170,230*3)5

Evening 1.Clean (70,120,150,170,190,210*1)1 2.Clean pull (190,210,230,260,300*3)1 3.Snatch pull (220*3)3 4.Squat (70,120,170,220,270,305*3)1

14.01.06. 1.Press (100,120,140*3)4 2.Clean grip power snatch (100*3)3 3.Jerk from racks (70.90,110,130*5)1 4.Jump squat (90,110,130*5)1

16.01.06. Morning 1.Muscle snatch (70,90,110*3)3 2.Snatch from hang + from the floor (70,90,110,130,150*1+1)5 3.Snatch pull (170,200*5)5(240*3)1

Evening 1.Jerk from racks (70,110,140,170,190,*3)1(220*1)1 2.Deadlift from blocks (220,280*3)3 3.Front squat (90,110,140,170,190,230,262,5*3)1 4.Snatch (70,90,110,130*1)1

17.01.06. 1.Push press (70,110,150*3)3(160*7)1(180*3)1 2.Snatch from hang (70,90,110,130*4)4 3.Upright row (50,70,90*3

19.01.06. 1.Squat (70,120,170,220,270*3)3(270*10)1 2.One-hand press (70*5)5 3.Wide grip Jerk (70,90,110,160*1)3

20.01.06. 1.Apallon Axle (100,120,140*3)1(165*1)3 2.Deadlift from blocks (Arnold classic height) (220,270,320,370,400*1)3 3.BTN press (70,90*6)3 4.Muscle snatch (70,100,120*2)3 5.Snatch (70,90,110,130,150*1)5(160*1)1 6.Snatch pull from blocks (170,190,230*3)3 7.Snatch pull (210*3)3 8.Jump squat (70,90,110,130*5)1

21.01.06. 1.Push press (70,120,150,170*3)3 2.Snatch grip deadlift from deficit (70,120,170,220,260*5)1 3.One-arm press (60*9)1 4.Farmer hold

23.01.06. Morning 1.Press (50,70,90,110,120*5)1(140*3)1 2.Power snatch (70,90,110,120*3)4(140*3)1 3.Deadlift with hook grip (170,190,230*3)3 4.Snatch pull (210*3)3

Evening 1.Clean&Jerk(70,120,150,180*2)3 2.Clean pull from blocks( 200,250,270*3)3 3.Clean pull (250*3)3 4.Front squat (70,120,170,220,252,5*3)1(272,5*1)1

24.01.06. 1.Seated press without back support (70,100,120*4)2(120*7)1 2.Power snatch from hang (70,100,120,140*5)1 3.Lunges (for stretching) (50,60,70*6)1 4.Shrughs (130*6)3

25.01.06. Morning 1.Muscle snatch (70,90,110*5)1 2.Snatch from hang + from the floor (70,100,130,150*1+1)5 3.Snatch grip deadlift (170,190,230,260*3)1 4.Deadlift from hang (70,120,160*5)1

Evening 1.Snatch (70,90,110,130,140,160,170*2)2(170*4)1 2.Clean (70,120,140,160,180,200,220,240*1)1 3.Squat (120,170,220,275*4)4 4.Snatch pull from blocks (230*3)3

27.01.06. Morning 1.Reverse grip press (50,70,90*5)1 2.Muscle snatch (70,90,110,120,140*3)1 3.Snatch pull from the floor + from hang (170,190*2+2)3(210*1+1)3

Evening 1.Clean&Jerk (70,90,110,140,160,190*2)3 2.Front squat (230*4)2(275*1)1(230*4)2 3.Deadlift from blocks (180,272,5*3)4 4.Power snatch (70,100,120,140*1)1

30.01.06. Morning 1.BTN press (50,70,90*5)3 2.Muscle snatch (70,100,120*3)3 3.Snatch from hang + from the floor (90,120,150*1+1)5

Evening 1.Squat (70,120,170,220,270,310*3)1 2.Clean&Jerk (70,120,150,170,200,220,245*1)1

31.01.06. 1.Push press (70,120,140,160*4)4 2.Good mornings (120,150,170,190*5)1 3.Snatch (70,100,120,140*3)3

01.02.06. Morning 1.Press (70,90,100,110,120*4)1 2.Snatch pull from blocks (120,170,190,210*3)1 3.Snatch grip deadlift (140,170,190*3)1 4.Snatch from hang (70,90,110,140*3)3

Evening 1.Power clean from hang (70,120,150,170*3)3(195*3)2 2.Snatch pull from blocks (195,210,240*3)1 3.Squat (120,170,220,260,290*3)1 4.Clean&Jerk (70,90,120,150*3)1

03.02.06. Morning 1.Muscle snatch (50,70,90,100,110,120*3)1 2.Snatch from hang (70,90,110,130,150*2)5 3.Snatch grip deadlift (150,170,190*3)3

Evening 1.Power jerk (70,90,110,130,150,170,190*3)1(220*2)3 2.Clean pull (140,180,210,240,260*3)1 3.Squat (240*10)1 4.Snatch (70,100,130,150,160*1)3

04.02.06 1.Push press (90,120,150*5)3 2.Snatch pull from deficit (150,170,190*5)3 3.Jump squat (70,90,110*5)1 4.Clean grip snatch (50,70,90,120*1)5

06.02.06. Morning 1.Muscle snatch with clean grip (70,90,120*3)3 (145*2)1 2.Snatch from hang (70,110,130,140*2)3 (162,5*6)1 3.Snatch pull (160,190,210,230*3)1

Evening 1.Snatch (70,100,120,140,150,160,170*1)6 2.Clean&Jerk (70,110,140,160,190*1)3 3.Deadlift (190,230,260,285*1)1 4.Squat (70,120,170,260*3)3