LC plan - example




 4-weeks training plan in LC, beginner level, women, bodyweight is 70 kg, 25 years old, possible is Kbs 8, 12, 16, 20, 24, 28, 32 kg in pair

LC OA – long cycle one arm

 

Week 1

1 – Monday

LC 12+12kg/6reps/1min – 5 sets with rest 1 min then 5 min rest video last set

LC OA 16kg/6+6reps/1+1min – 5 sets with rest 1 min then 5 min rest

LC 8+8kg/30reps/5min

High fixation OA 12kg – 3 sets

2 – Wednesday

Jerk 12+12kg/10reps/1min – 5 sets with rest 1 min then 5 min rest

Jerk OA 16kg/10+10reps/1+1min – 5 sets with rest 1 min then 5 min rest

Jerk 8+8kg/50reps/5min – video

Farmer walking 12+12kg – 10 min

3 – Friday

LC 8+8kg/10min – free pace rest 5-10min

Clean to the chest 12+12kg/5min free pace rest 5 min

Clean to the chest OA 16kg/5+5min free pace

 

Week 2

4 – Monday

LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set

LC 8+8kg/42reps/7min

High fixation OA 16kg – 3 sets

5 – Wednesday

Jerk OA 16kg/10+10reps/1+1min – 10 sets with rest 1 min then 5 min rest

Jerk 8+8kg/60reps/6min - video

Farmer walking 16+16kg – 10 min

6 – Friday

LC 12+12kg/40reps/5min – pace 8 rpm

Clean to the chest 12+12kg/5min – free pace

Jerk 12+12kg/5min – free pace

Swings 16kg – 60+60reps – 2 sets

 

Week 3

7 – Monday

LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set

LC 8+8kg/60reps/10min - video

Farmer walking 16+16kg – 10 min

8 – Wednesday

LC 16+16kg/6reps/1min – 5 sets with rest 1 min then 5 min rest

LC 12+12kg/12reps/2min – 5 sets rest 1-2 min

High fixation OA 16kg – 3 sets

9 – Friday

LC OA 20kg/6+6reps/1+1min – 5 sets with rest 1 min then rest 5 min

LC 12+12kg/18reps/3min – 3 sets rest 2 min

Swings 20kg – 40+40reps 3 sets

 

Week 4

10 – Monday

Farmer walking 16+16kg – 10 min

11 – Wednesday

LC/15+15reps/1+1min

12 – Friday

LC 12+12kg/50reps/10min pace 5 rpm video

 

 






Comparative analysis of rankings: RGSI, RGSF, WCK, IKFF
What follows is excerpted from an upcoming book to be published in the US. Author Igor Morozov Master of Sports World Class Author of current ranking tables of Russian Girevoy Sport Federation (RSSF) and Russian Girevoy Sport In






Rank 3 List   Certificate №/ Rank Name Country Issue date Expiration date Weight category/ KBs weight/ Discipline Result Jerk/ LC reps Snatch reps Biathlon reps Volu




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