A complete guide for athletes % coachesDescripción completa
Russian Approach
From the musical Carrie.
Art Tatum's technique guideFull description
Wavelets
jFull description
This is a Hebrew interpretation of Maimonides's 51st chapter of the third part of Guide to the Perplexed, in which he explains how to meditate in order to be in direct contact with God. In t…Full description
weighlfitingDescripción completa
Learning BulgarianFull description
Full description
Full description
Program of Multiyear Training in Weightlifting
weighlifting program from the soviets
Collection of Bulgarian folk dancesDescrição completa
A bulgarian folk dance popularized by Don Ellis from his album "Tears of Joy"Full description
Week One Monday Morning
1.5 hour session
1.
Power Snatch
90% 2 sets x 1, 85% 2 sets x 2
2.
Split Jerk from racks
90% 2 sets x 1
3.
Front Squat
90%
Monday Afternoon
2.0 hour session
1.
Snatch
90%
2.
C&J
90%
3.
Front Squat
85% 2 sets x 2
Tuesday Morning
1.0 hour session
1.
Front squat
90%
2.
Power Clean
90% 2 sets x 1
Tuesday Afternoon
1.0 hour session
1.
Power Snatch
85% 3 sets x 1
2.
Back Squat
80% 3 sets x 1
Wednesday Morning
1.5 hour session
1.
Front Squat
90% 2 sets x 1
2.
Snatch
85% 2 sets x 1
3.
Split Jerk from racks
90% 2 sets x 1
Wednesday Afternoon
2.0 hour session
1.
C&J
95% 2 sets x 1
2.
Power Snatch
100%
3.
Front Squat
100%
Thursday Morning
0.5 hour session
1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
85% 3 sets x 1
2.
Split Jerk from blocks
85% 2 sets x 1
3.
Front Squat
90% 2 sets x 1
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
90% 2 sets x 1
2.
Front squat
95%
Week Two Monday Morning
2.0 hour session
1.
Front Squat
90%
2.
Power Snatch
95%, 90% 2 sets x 1
3.
Split Jerk from racks
90% 3 sets x 1
4.
Front Squat
90% 2 sets x 1
Monday Afternoon
2.0 hour session
1.
Snatch
95% 3 sets x 1,
2.
C&J
95% 2 sets x1
3.
Front Squat
100%
Tuesday Morning
1.0 hour session
1.
Front squat
90% 3 sets x 1
2.
Power Clean
90% 2 sets x 1
Tuesday Afternoon
1.0 hour session
1.
Power Snatch
95% 2 sets x 1
2.
Back Squat
90% 3 sets x 1
Wednesday Morning
1.5 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
Split Jerk from racks
95% 2 sets x 1
Wednesday Afternoon
2.0 hour session
1.
Front Squat
100%
2.
Power Snatch
95% 2 sets x 1
3.
C&J
90% 2 sets x 1
4.
Back Squat
100%
Thursday Morning 1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
85% 3 sets x 1
2.
Split Jerk from racks
85% 2 sets x 1
3.
Front Squat
90% 2 sets x 1
Friday Afternoon
1.5 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
90% 2 sets x 1
2.
Front squat
95%
Week Three Monday Morning
2.0 hour session
1.
Front Squat
95%, 90% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95%
4.
Front Squat
90% 2 sets x 2
Monday Afternoon
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
90% 3 sets x 1
2.
Back Squat
90% 3 sets x 1
Tuesday Afternoon
1.0 hour session
1.
Power Snatch
95%
2.
Front Squat
95%
Wednesday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Power Snatch
100%
3.
C&J
100%
4.
Back Squat
95% 3 sets x 1
Thursday Morning 1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
85% 3 sets x 1
2.
Split Jerk from racks
85% 3 sets x 1
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
95% 3 sets x 1
2.
Front squat
100%
Week Four Monday Morning
2.0 hour session
1.
Front Squat
95%, 90% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95%
4.
Front Squat
90% 2 sets x 1
Monday Afternoon
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
90% 2 sets x 1
2.
Back Squat
90% 2 sets x 1
Tuesday Afternoon
1.0 hour session
1.
Power Snatch
95%
2.
Front Squat
95%
Wednesday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Power Snatch
100%
3.
C&J
100%
4.
Back Squat
95% 3 sets x 1
Thursday Morning 1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
85% 3 sets x 1
2.
Split Jerk from racks
85 % 3 sets x 1
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
95% 3 sets x 1
2.
Front squat
100%
Week Five Monday Morning
2.0 hour session
1.
Front Squat
95%, 90% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95%
4.
Front Squat
90% 3 sets x 1
Monday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
90% 2 sets x 1
2.
2. Back Squat
90% 2 sets x 1
Tuesday Afternoon
1.0 hour session
1.
95%
Power Snatch
2.
Front Squat
95%
Wednesday Morning
1.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
100%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Power Snatch
100%
3.
C&J
100%
4.
Back Squat
95% 2 sets x 1
Thursday Morning
0.5 hour session
1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
90% 2 sets x 1
2.
Split Jerk from racks
90% 2 sets x 1
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
95%
2.
Front squat
100%
Week Six Monday Morning
2.0 hour session
1.
Front Squat
95%, 90% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
90% 3 sets x 1
Monday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
95% 2 sets x 1
2.
Front Squat
95%
Tuesday Afternoon
1.5 hour session
1.
Snatch
90% 3 sets x 1
2.
C&J
85% 3 sets x 1
3.
Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Snatch
100%
3.
C&J
100%
4.
Front Squat
90% 2 sets x 1
Thursday Morning
0.5 hour session
1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
90%
2.
Split Jerk from racks
90%
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
95 % 3 sets x 1
2.
Front squat
100%
Week Seven Monday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
95%
3.
C&J
90%
4.
Front Squat
90% 2 sets x 2
Monday Afternoon
2.0 hour session
1.
Front Squat
90% 2 sets x 1
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
100%
2.
Front Squat
95%
Tuesday Afternoon
1.5 hour session
1.
Snatch
90% 3 sets x 1
2.
C&J
90% 3 sets x 1
3.
Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Snatch
100%
3.
C&J
100%
4.
Front Squat
90% 2 sets x 1
Thursday Morning
0.5 hour session
1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
90%
2.
Split Jerk from racks
90%
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.0 hour session
1.
Power Clean
95% 3 sets x 1
2.
Front squat
100%
Week Eight Monday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
95%
3.
C&J
90%
4.
Front Squat
90% 2 sets x 2
Monday Afternoon
2.0 hour session
1.
Front Squat
90% 2 sets x 1
2.
Snatch
100%
3.
C&J
100%
4.
Back Squat
95%
Tuesday Morning
1.0 hour session
1.
Power Clean
100%
2.
Front Squat
95%
Tuesday Afternoon
1.5 hour session
1.
Snatch
90% 3 sets x 1
2.
C&J
90% 3 sets x 1
3.
Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1.
Front Squat
95% 2 sets x 1
2.
Snatch
95%
3.
Split Jerk from racks
95% 2 sets x 1
4.
Front Squat
100%
Wednesday Afternoon
2.0 hour session
1.
Front Squat
95%
2.
Snatch
100%
3.
C&J
100%
4.
Front Squat
90% 2 sets x 1
Thursday Morning
0.5 hour session
1.
Snatch
warm up
2.
C&J
warm up
Friday Morning
1.5 hour session
1.
Power Snatch
90%
2.
Split Jerk from racks
90%
3.
Front Squat
95%
Friday Afternoon
2.0 hour session
1.
Snatch
100%
2.
C&J
100%
Saturday Morning
1.5 hour session
1.
Front Squat
90% 2 sets x 1
2.
Power Clean
100%
3.
Front squat
100%
Week Nine Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch
100% (P.R. attempts if possible)
2. C&J
100%(P.R. attempts if possible)
Saturday Morning
1.5 hour session
1. Front Squat
90% 2 sets x 1
2. Power Clean
100%
3. Front squat
100%
Week Ten Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch
100% (P.R. attempts if possible)
2. C&J
100% (P.R. attempts if possible)
Saturday Morning
1.5 hour session
1. Front Squat
90% 2 sets x 1
2. Power Clean
100%
3. Front squat
100%
Week Eleven Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch
100% (P.R. attempts if possible)
2. C&J
100% (P.R. attempts if possible)
Saturday Morning
1.5 hour session
1. Front Squat
90% 2 sets x 1
2. Power Clean
100%
3. Front squat
100%
Week Twelve Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch
100% (P.R. attempts if possible)
2. C&J
100% (P.R. attempts if possible)
Saturday Morning
1.5 hour session
1. Front Squat
90% 2 sets x 1
2. Power Clean
100%
3. Front squat
100%
Week Thirteen Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch
100% (P.R. attempts if possible)
2. C&J
100% (P.R. attempts if possible)
Saturday Morning
1.5 hour session
1. Front Squat
90% 2 sets x 1
2. Power Clean
100%
3. Front squat
100%
Week Fourteen Monday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. C&J
90%
4. Front Squat
95% 2 sets x 1
Monday Afternoon
2.0 hour session
1. Front Squat
90% 2 sets x 1
2. Snatch
100%
3. C&J
100%
4. Back Squat
95%
Tuesday Morning
1.0 hour session
1. Power Snatch
100%
2. Front Squat
95%
Tuesday Afternoon
1.5 hour session
1. Snatch
90% 3 sets x 1
2. C&J
90% 3 sets x 1
3. Front Squat
90% 2 sets x 1
Wednesday Morning
2.0 hour session
1. Front Squat
100%
2. Snatch
100%
3. Split Jerk from racks
95% 2 sets x 1
4. Front Squat
100%
Wednesday Afternoon
2.0 hour session
1. Front Squat
95%
2. Snatch
100%
3. C&J
100%
4. Front Squat
95% 2 sets x 1
Thursday Morning
1.0 hour session
1. Power Clean
100%
2. Front Squat
100%
Friday Morning
1.5 hour session
1. Power Snatch
90%
2. Split Jerk from racks
90%
3. Front Squat
95%
Friday Afternoon
2.0 hour session with 30 minutes rest between Snatch and C&J
