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Torokhity 12 Week +ecc squats.

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Steff:
Medium grip Tall snatch
1x3 10 kg, 20 kg 30 kg

Medium grip Snatch
1x3 30 kg, 40 kg
2x3 50 kg

Clean and Jerk  for technique
5x3+3 40 kg

GM
1x10 20 kg, 40 kg
2x10 60 kg

Squat
6x3 80 kg

Snatch grip BTNP
3x6 30 kg

BB row
1x8 60 kg
1x5 70 kg
1x3 80 kg

Kind of technique oriented WO.
Surprised myself with being able to snatch with a grip that put my pinkies inside the rings of the bar. :D

Steff:
Back ext
1x10 20 kg, 30 kg

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

Power snatch
2x3 40 kg, 47,5 kg
4x2 55 kg

2 Cleans + 2 Jerks
2x1 45 kg, 55 kg, 62,5 kg

1 clean + 2 jerks
1x1 72,5 kg

Clean and jerk
1x1 77,5 kg (got a bit sloppy in the set up for the jerk but made it)

Clean high pulls
2x3 77,5 kg
1x3 90 kg
3x3 100 kg

Front squat
2x3 66 kg
1x3 77,5 kg
4x3 95 kg

Push press
4x3 40 kg

Steff:
Ok I'm back after I aggravated my left knee. It took me one week and two days to get it sorted out.

This weeks training up til now:

Monday:

Muscle snatch from hang
1x3 30, 40, 40 kg
4x3 50 kg

Snatch high pulls from hang:
1x3 40,50, 60, 60 70, 70 kg

3 push press + 3 Power jerks
1x1 40, 40, 50,

2 push press + 2 Power jerks
2x1 60 kg

Front squat
2x5 20 kg

Wednesday (back to the program)

Tall snatch
1x3 20, 30 , 40 kg

1 Snatch +2 hang snatches

2x1 40 kg, 47 kg, 55 kg

1 snatch +1 hang snatch
2x1 60 kg, 62,5 kg

Jerks from rack
2x3 47,5 kg, 55 kg, 67,5 kg
2x2 75 kg

Back squat paused
2x3 55, 66, 77, 88 kg

Friday
3 Tall snatch +1 snatch balance
1x1 20, 20, 30, 40, 40 kg

Snatch for technique
4x4 40 kg

Snatch high pull
3x3 50 kg

1 clean +3 jerks technique
3x1 40 kg

BB row
1x10 40 kg
1x8 60 kg
1x5 70 kg
1x3 80 kg

Steff:
Tall snatch
1x3 20 kg, 20 kg, 30 kg

Muscle snatch
4x4 40 kg

Hang snatch
2x3 40 kg, 47,5 kg
3x2 57,5 kg

2 cleans + 2 jerks
2x1 47,5 kg, 57,5 kg

1 clean + 2 jerks  67,5 kg, 75 kg

Clean high pull
2x3 77,5 kg
1x3 88 kg
2x3 100 kg
3x2 110 kg

Back squat
2x3 77,5 kg
1x3 88 kg
2x3 100 kg
2x2 110 kg
1x1 116 kg

Steff:
Tall snatch
1x3 20 kg, 20 kg, 30 kg

Muscle snatch
2x6 30 kg
4x4 40 kg

Snatch grip push press
2x4 42,5 kg, 50 kg
4x3 60 kg

2 cleans +2 jerks
2x1 48 kg, 57,5 kg

1 clean +2 jerks
4x1 67,5 kg

Back squat
1x3 65 kg, 78 kg,
2x3 91 kg
1x3 105 kg
3x2 118 kg

BB row
3x5 67,5 kg

Push downs with hold at lockout
3x8 55 kg

This is the second time I pull the bar so close in the clean that I ripped a button of my t-shirt.

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