Author Topic: Torokhity 12 Week +ecc squats.  (Read 3547 times)

Offline Steff

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Torokhity 12 Week +ecc squats.
« on: April 04, 2017, 02:30:47 PM »
Back ext
3x10 20 kg

Muscle snatch into full squat, no second pull
2x6 15 kg
2x5 20 kg
3x4 30 kg

Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg

Clean pull
2x3 66 kg
2x3 77 kg
3x3 88 kg
3x3 94 kg

Front squat ramp to 2 RM
1x2 105 kg

Squat ramp
1x2 80 kg 100 kg
1x1 110
1x1 120 kg pause squat easy!

Russian twist
3x20 10 kg

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #1 on: April 06, 2017, 03:53:07 PM »
2 Tall snatch + 2 snatch balance + 2 OHSQ 3 sets, ramp from 20 - 40 kg

Snatch
2x2 47 kg, 51 kg, 55 kg
3x2 60 kg

Jerk from rack
2x3 47 kg
2x3 55 kg
3x3 62 kg

Snatch pull
2x3 47 kg
2x3 59 kg
1x3 62 kg
3x3 67,5 kg

1x3 66,77,88
3x2 94 kg

BB row
3x5 65 kg

Snatch grip BTNP
5x5 40 kg

Box jump
4x3

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #2 on: April 07, 2017, 12:55:08 PM »
Technique WO:

2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30

1 Snatch + 1 hang snatch (with straps)
5x4 40 kg

Snatch high pulls
5x3 50 kg

Squats
6x3 80 kg

Box jumps
4x3

BB rows
4x3 70 kg

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #3 on: April 08, 2017, 12:23:39 PM »
2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg

Power snatch
2x3 40 kg
3x3 47,5 kg

2 cleans + 2 jerks
2x2 45 kg, 55 kg, 63 kg

2 cleans +1 jerk
1x1 72 kg

1 clean pull +1 hang clean pull
2x3 77 kg
3x3 95 kg

Push press
2x4 55 kg
1x3 63 kg

Front squat
2x3 62 kg, 72 kg, 88 kg

Box jumps from full squat
5x5

Russian twist
3x20 15 kg

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #4 on: April 10, 2017, 10:42:11 PM »
Back ext
3x6 40 kg

2 Tall snatch + 2 snatch balance + 2 OHSQ
2x1 20 kg
1x1 30, 40 kg

Snatch high pull
2x3 50 kg, 57,5 kg
3x3 67,5 kg

Clean
2x3 55 kg
3x3 66 kg
4x3 77 kg

Squat
2x3 77 kg
3x3 88 kg

Squat ramp
1x2 100 kg
1x1 110
1x1 120 kg

Eccentric squats
1x2 150 kg, 140 kg, 135 kg

Muscle snatch
4x3 35 kg

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #5 on: April 12, 2017, 01:03:02 PM »
GM:s
1x10 40 kg, 50 kg, 60 kg, 60 kg

3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg

Snatch
2x3 40 kg
4x3 42,5 kg

Snatch pull
5x3 50 kg

Fsq
6x3 60 kg

BTNP Jerk grip
3x6 30 kg

Rack Jerks Technique
4x3 30 kg

BB row
4x3 80 kg

Offline Steff

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Re: Torokhity 12 Week +ecc squats.
« Reply #6 on: April 13, 2017, 04:41:34 PM »
3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg

Snatch
2x3 40 kg, 47,5 kg
2x2 55 kg, 60 kg 62,5 kg
2x1 67,5 kg

3 jerks from rack + 3 front squats
2x1 45 kg,
1x1 54 kg

2 jerks from rack + 2 front squats
2x1 63 kg
4x1 72,5 kg

Front squats
1x3 72,5 kg, 82,5 kg
3x3 93 kg

Back ext
2x10 30 kg

Have had a week of bad sleep so 150 mg of coffein and 2 snickers bars got me through this WO.
Felt strong though 67,5 kg in the snatch felt like 60 kg. Got REALLY tired at the end so the Fsq was kinda tough.

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Re: Torokhity 12 Week +ecc squats.
« Reply #7 on: April 15, 2017, 12:54:34 PM »
Back ext
2x8 30 kg

3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg

Hang snatch below knee
2x3 45 kg, 47,5 kg,
3x2 55 kg,57,5 kg, 57,5 kg

3 cleans + 3 jerks
2x1 45 kg, 55 kg,

2 cleans + 2 jerks
2x1 63 kg

2 cleans +1 jerk
1x1 72,5 kg

Clean pulls
1x3 77 kg, 88 kg
3x3 100 kg

Squats
1x3 66 kg, 77 kg,
2z3 88 kg, 100 kg,
1x3 110 kg

It took me 3 sets to figure out how to get the hang snatch right. For me I have to keep the feeling from when I pick it up from the floor. Then I get it right!
This was an easy WO.  :)

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Re: Torokhity 12 Week +ecc squats.
« Reply #8 on: April 18, 2017, 02:43:37 PM »
Yesterdays WO:

Back ext
2x10 30 kg

3 Muscle snatch + 3 snatch balance + 3 OHSQ
1x1 30 kg, 35 kg

2 Muscle snatch + 2 snatch balance + 2 OHSQ
4x1 40 kg, 40 kg, 42,5 kg, 42,5 kg

Snatch high pull
2x3 42 kg, 50 kg, 60 kg
1x3 67,5 kg
3x2 77,5 kg

1 Clean + 1 hang clean = 1 rep (made a huge mistake on this one)
2x3 55 kg, 66 kg
1x3 77,5 kg
2x3 70 kg

Front squat
1x3 55 kg,
2x3 66 kg, 77 kg
1x2 88 kg
2x2 95 kg

I misread the 1 clean + 1 hang clean = 1 rep. What the program said was... 1 clean + 2 hang cleans = 1 SET!!! I kind of doubled the volume on that one so I had to lower the weight after the first set. But man, the lactic acid on that one. :D

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Re: Torokhity 12 Week +ecc squats.
« Reply #9 on: April 19, 2017, 05:58:07 PM »
Back ext
1x10 20 kg, 30 kg

3 Tall snatch + 3 snatch balance
2x1 20 kg
2x1 30 kg
1x1 40 kg

1 Snatch + 1 hang snatch
2x1 55 kg, 60 kg, 62,5 kg
1x1 68 kg, 70 kg (actually a PR in some way)

Jerks from rack
2x3 47,5 kg, 57,5 kg
4x2 71 kg   (I could feel the monday mistake here)

Squat
1x4 55 kg
2x3 66 kg, 77 kg
2x2 90 kg
4x2 100 kg

BB row
3x8 60 kg

Jumps from bottom of squat
2x8
1x4

The 70 kg snatches felt really light. I just have to get the elbow lockout aggressive.