Dmitry Klokov Workout Program Overview
This is the Dimitry Klokov program I found on Youtube. It was a very obscure video, all in russian and I never found any other supporting documentation on what it was or what the intent of this program was. However, I watched it over and over and jotted down the program he was running through which is what you'll find below.
He has the videos titled "week 1" and "week 2", however when I followed his program, I did the "week 1" workout for 4 weeks, and then the second one for 4 weeks. Below you'll find both videos and an english transcription of the Dmitry Klokov workout program.
Phase 1: Monday 1. Squat Pyramid
2. Back Extensions 3x10
3. Muscle Snatch + Snatch Grip BTN Press + OHS 2+2+2 / 3 sets
4. Snatch Deadlift + Snatch 2+1 / 3 sets
5. Trapi 5x5
6. Snatch Grip BTN Press 3x3 Phase 1: Tuesday 1. Back Extensions 3x10
2. 2 Rep Snatch / 3 sets
3. 2 rep Snatch Deadlift / 3 sets
4. Trapi 5x5
5. Slow Descent, Long Pause BS + FS 1+1/5 sets
6. Squat Jumps 5x10 Phase 1: Wednesday 1. Back Squat – Triples up to heavy single
2. Clean + FS + PP + Pause Jerk 1+1+1+1 / 3 sets
3. Clean Grip Deadlift + Shrug 3+3 / 3 sets
4. Strict Press 3x3
5. Back Extensions 5x10 Week 1: Thursday Rest Phase 1: Friday 1. Back Extensions 3x10
2. Pause Snatch @ Knee 5x1
3. Snatch Deadlift + Stiff Leg Dead 1+1, 1+1 / 3 sets
5. Snatch Grip PP + OHS 2+2 / 3 sets
6. Sots Press 5x3 Phase 1: Saturday 1. Back Extensions 3x10
2. PC + PP 1+2 / 3 sets
3. Clean Grip Deadlift Max, then 1x10
4. Barbell Squat Jump 5x1
Phase 2: Monday 1. Squat Pyramid
2. Back Extensions With Barbell 3x10
3. Slow Pull Snatch 3x1
4. Snatch Grip Deadlift + Snatch Grip Shrug 3 + 3 / 7 sets
6. BTN Snatch Grip Press 5 reps / 7-8 sets Phase 2: Tuesday 1. PC + Strict Press 1+2 / 3 sets
2. PP + Pause Jerk 1+1 / 3 sets
3. FS w/pause + FS 7 sets
4. Clean + FS 5 sets
5. Jump Squat 5x10
6. Back Extensions 3x10 Phase 2: Wednesday 1. Back Squat – Triples up to Heavy Single
3. Muscle Snatch + Snatch Press + OHS 1+2+2 6-7 sets
4. RDL Snatch Grip Max followed by 10 reps on last set
5. Trapi 5x5 6. Snatch Balance + OHS 1 + 1, 1+1 / 3 sets Phase 2: Thursday Rest Week 2: Friday 1. Clean & Jerk + Clean & Jerk 1+1, 1+1 / 3 sets
2. Romainian Deadlift 10x2
3. Back Squat – slow down, 3 sec pause + Back Squat - 10 sets
4. Jump Squat 5x10
5. Deficit Strict HSPU 3x max reps Week 2: Saturday 1. Push Press 5x5
2. Front Squat (slow) 10x1
3. Bench Press 5x5
4. Back Extensions 3x10
where is phase 3-4 ?
