My training plan 1972 — 1974 y. from USSR

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1975.02 Georgy Zobach

My training plan, which I adhered to for four years.

During this time, I moved from 67.5 to 75.0 kg and raised 120 + 162.5. Before the competition and when I was sick the load changed. But in general, it remained for all this time the basis for training. On Monday, Wednesday and Friday, I often trained twice a day. Training divided into two.

Monday

  1. Snatch: 80-85 %*6*3-2 reps
    2. Power jerk from rack: 80-85 %*6*4-3 reps
    3.  Power clean: 80-85 %*6*4-2 reps
    4.  Clean pull: 80 %*1*5; 90 %*1*5; 100 %*2*2; 110 %*3*3 reps
    5.  Seated press 6*6-4 reps
    6.  Front squat: 80*3*1; 90*3*6 reps
1973.12 Georgy Zobach

Tuesday

  1. Back extension / hyperextension: *5*10-7
    2. Muscle snatch: 6*6-3 reps
    3.  Barbell jump squat: 6*10-7 reps
Georgy Zobach

Wednesday

  1. Clean from blocks or hang clean: 80-85 %*6*3 reps
    2. Jerk: 80-85 %*6*4-2 reps
    3.  Power snatch: 80-85 %*6*4-2 reps
    4.  Snatch pull: 80 %*1*5; 90 %*2*5; 100 %*2*2; 110 %*3*3 reps
    5.  Bench press: 6*6 reps
    6.  Squat: 80 %*3*2; 90 %*6*3-2 reps

Thursday

  1. Muscle clean: 6*3-2 reps
    2. Back extension / hyperextension: *5*10-7
    3.  Barbell jump squat: 6*10-7 reps
1975,02.11 Georgy Zobach

Friday

  1. Snatch from blocks or hang snatch: 80-85 %*6*4-2 reps
    2. Power jerk: 80-85 %*6*5-4 reps
    3.  Power clean: 80-85%*6*3-2
    4.  Clean pull from blocks: 90 %*1*5; 100 %*1*5; 110 %*2*2; 120 %*3*3
    5.  Seated press: 6*5-3 reps
    6.  Front Squat: 80*4*1; 90*2*6

Saturday

  1. Back extension / hyperextension: *5*10-7
    2. Barbell jump squat: 6*10-7 reps

On Monday, Wednesday and Friday, I often trained twice a day. I divided the training into two.!!!

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