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Torokhity 12 Week +ecc squats.
Steff:
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
Steff:
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
Steff:
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
Steff:
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
Steff:
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
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