Torokhity 12 Week +ecc squats.

[Steff]

Muscle snatch into full squat
6x6 30 kg

Snatch balance + OHSQ
2x3+3 40 kg, 47,5 kg,
3x3+3 55 kg

Power snatch
6x2 40 kg

Snatch high pulls from blocks
6x6 45 kg

Pause squat
2x3 65 kg 77,5 kg
1x3 91 kg
3x3 104 kg

[Steff]

GM
1x10 20 kg, 40 kg, 60 kg

2 Cleans + 2 Fsq + 2 jerks
2x1 47,5 kg, 57,5 kg
3x1 67,5 kg

1 Clean high pull + 2 hang clean high pulls
2x1 55 kg
1x1 66 kg
2x1 77,5 kg, 88 kg

1 Clean high pull + 1 hang clean high pull
3x1 100 kg

Fsq
2x3 55 kg, 67,5 kg, 77,5 kg
5x3 88 kg

Didn't have time to do anything extra...

[Steff]

Snatch high pull superset with Tall snatch
3x5 42,5 kg - 3x3 20 kg
4x4 50 kg - 4x3 30 kg

Snatch technique
6x4 35 kg

Clean and Jerk technique
2x2+2 40 kg
4x2+2 47,5 kg

Back ext
3x10 30 kg

[Steff]

Tall snatch
2x3 20 kg, 30 kg

Snatch + hang snatch
2x2+1 40 kg
2x1+1 47,5 kg
1x1+1 55 kg
2x1+1 62,5 kg, 66 kg (two fails, one forward one backwards)

Snatch pull
2x3 42,5 kg, 55 kg, 67,5 kg
3x3 76 kg

back squat
2x3 65 kg
1x3 77 kg
2x3 91 kg
1x3 105 kg
2x3 117,5 kg
1x2 130 kg PR!!!

[Steff]

Warm up: Tall snatch and snatch high pull
T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg

Snatch
1x2 50 kg, 55 kg
1x1 60 kg, 65 kg, 70 kg (70 kg never been lighter)

C n J
1x1+2 40 kg, 60 kg
1x1 70 kg, 80 kg, 80 kg

Clean
1x1 95 kg, 100 kg

Squat
1x3 40 kg, 60 kg
1x2 80 kg
1x1 100 kg 115 kg

Front squat rack holds
3x10 sec 115 kg

Back ext
3x10 20 kg

[Oleg K]

Wow! Russian style weightlifting! 

[Steff]

Wow! Russian style weightlifting! 

Yep!
Taking a slight detour from the program for 2 weeks because I'm entering my first competition.

[Steff]

T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg,50 kg

1x2 50 kg, 55 kg, 60 kg
3x1 65 kg

C n J
2x2 40 kg, 50 kg, 60 kg
4x1 70 kg

Snatch high pull
1x2 70 kg, 80 kg
2x1 92,5 kg
1x2 80 kg

Clean high pull
1x3 80 kg
1x2 100 kg
3x1 110 kg

Front squat
1x3 40 kg, 60 kg, 80 kg
1x1 100 kg

Front squat rack holds
3x10 sec 120 kg

Back ext
3x10 30 kg

Box jumps
4x3

[Steff]

Snatch high pull superset with Tall snatch
3x5 42,5 kg - 3x3 20 kg
4x4 50 kg - 4x3 30 kg

Snatch technique
6x3 35 kg

Clean and Jerk technique
2x2+2 40 kg
4x2+2 47,5 kg

Front squat rack holds
1x10 sec  100 kg
3x1 5 sec 140 kg

[Steff]

T-S: 1x3 20 kg, 30 kg, 40 kg, 40 kg
Sn Hp: 1x3 30 kg , 30 kg, 40 kg,50 kg

1x2 50 kg, 55 kg, 60 kg
4x1 65 kg one fail... not a good day had a hard time finding the groove

Snatch pull
1x2 70 kg, 75 kg, 80 kg

C n J
2x2 40 kg, 50 kg, 60 kg
4x1 70 kg,
1x1 75 kg

Back squat
1x3 50 kg, 70 kg, 90 kg
1x1 110 kg, 120 kg

Felt tired and slow today.