The credit for this straightforward GS Protocol is from Russian Coach Fedor Fuglev. It’s the equivalent of the Rippetoe’s SS 5x5 for Girevoy Sport. I’ve used it for a long time and experienced great results and progress on my initial steps in GS. Protocol Outline is 4+1: 4 weeks of Loading, followed by 1 week of Deload - completer rest from KB. GPP is fine. Bell Size and Tempo: The bell and the tempo are chosen upon a technical 5 min test. For example, you’ve managed to do 45 Jerks and 90 Snatches in 5 min. with 16 kg. Now, you estimate that you may hit 80 reps in 10 min with dbl 16, and about 180 Snatches with a single hand change. This means that the tempo for Jerk is 8/min, and for Snatch is 18/min. After we’ve established bell size and tempo, we can conduct the program itself: Monthly Loading: Week 1: 3 x 30% * Week 2: 70% Week 3: 5x5 technical work, usually with higher bells Week 4: 10 Min Test Week 5: Deloa...
The Art of Girevoy Sport, Living and Lifting from Coach Michael Son