Torokhity 12 Week +ecc squats.

[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.

[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.

[Steff]

Wednesdays WO:

Back ext
1x10 20 kg, 30 kg

Tall snatch
1x3 20, 20, 30 kg

Snatch
2x3 40 kg, 47,5 kg
1x3 55 kg
2x2 60 kg
2x1 66 kg
1x1 70 kg (easy but a bit sloppy with the lockout)

2 Cleans + 1 Jerk
2x1 48 kg, 57 kg, 67 kg

Clean and jerk
1x1 76 kg
2x1 81 kg
1x1 86 kg (unfortunally this turned in to a PR in push press)

Clean high pull
2x3 77 kg, 88 kg
3x2 105 kg

Thursdays WO:

Back ext
3x10 30 kg

Tall snatch + drop snatch
1x3 20 kg , 30 kg, 40 kg

Snatch high pull
2x4 40 kg,
3x4 45 kg
4x4 50 kg

Hang snatch
2x3 40 kg, 47,5 kg
1x3 55 kg
3x2 60 kg

Front squat + jerk
2x2+2 48 kg, 57 kg
4x1+2 67 kg

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

Fridays WO:

Tall snatch
1x3 20, 20, 30, 35 kg

Snatch technique
6x4 40 kg

Clean and Jerk Technique
6x1+3 40 kg

Box jumps
2x5 from full squat
2x3 from jerk drive position

BB row
1x15 40 kg
1x10 60 kg
1x5 70 kg
1x3 80 kg

French press with rope
3x5 50 kg with 5 sec static hold @ lockout on the last rep/set

It was pretty hard on the body doing this week in this way. Wednesday's WO was supposed to be on Saturday and the Thursday WO on Wednesday. Doing those two in a row hurt a bit.

[Steff]

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

Power snatch
2x3 42 kg, 50 kg
4x3 55 kg

1 Snatch pull +3 hang snatch pulls
2x1 42,5 kg, 50 kg, 57 kg
4x1 67,5 kg

2 front squats +3 jerks
2x1 48 kg

2 front squats +2 jerks
2x1 57 kg

1 front squat +2 jerks
3x1 67,5 kg
2x1 71 kg

Front squat
2x3 55 kg, 66 kg
1x3 77 kg
4x3 88 kg

Muscle snatch sitting in bottom of snatch
2x4 20 kg
1x4 25 kg

[Steff]

Tall snatch
1x3 20, 30, 40 kg

Hang snatch
2x3 40, 47 kg
1x3 55 kg
1x3 60 kg, 62,5 kg (one failed snatch due to arrogance)

hang cleans
2x3 52,5 kg, 62,5 kg
5x3 72,5 kg

1 clean high pull +3 hang clean high pull
2x1 55, 67 kg
1x1 77 kg

1 clean high pull +2 hang clean high pull
2x1 88 kg, 100 kg

Back squat
2x3 65 kg, 77 kg
1x3 91 kg
2x3 105 kg
2x3 117,5 kg

My knee bothered me a bit during the squat but most of it was mental.

[Steff]

Tall snatch
3x3 20 kg
1x3 30 kg, 40 kg

Snatch for technique
6x3 40 kg

Clean and Jerk for technique
4x3 45 kg

Press in Clean
3x6 20 kg

BB row
3x5 60 kg

Box jumps
4x3

Back ext
1x10 20 kg
2x10 30 kg

[Steff]

3 snatch balance +2 ohsq
2x1 40 kg 47,5 kg, 55 kg, 60 kg

Muscle snatch
2x4 30 kg, 35 kg

Muscle snatch into full squat
4x3 40 kg

2 cleans + 2 front squat + 2 jerks
2x1 48 kg, 57 kg, 67 kg

Front squat
1x3 55 kg, 66 kg, 77 kg, 88 kg
1x2 100 kg (failed to do 3)
1x3 90 kg

Back ext
1x10 20 kg, 40 kg