Torokhity 12 Week +ecc squats.

[Steff]

Mondays WO:

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

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

C n J
1x1+3 40 kg, 50 kg
1x1+2 60 kg, 70 kg
3x1 75 kg

[Steff]

Wednesdays WO:

T-S: 2x3 20 kg, 30 kg,
Sn Hp: 2x3 30 kg, 40 kg

Snatch
1x2 40 kg
5x1 45 kg

C n J
1x1+3 50 kg
6x1 55 kg

[Steff]

Cometition:
Snatch
69 kg, 73 kg fail, 73 kg

Clean and jerk
75 kg, 82 kg, 90 kg PR!

[Steff]

Mondays WO:

Snatch pull and Tall snatch superset
3x3 30 kg, 40 kg
3x3 20 kg, 30 kg

Hang snatch
4x3 40 kg
2x3 45 kg
3x3 50 kg

1 clean + 1 tall clean +2 Fsq + 2 jerks
2x1 45 kg
2x1 50 kg

Box jumps from bottom of squat
5x3

Worked on my third pull and actually getting better at it.
I have discovered a slight arm bend in my snatch pull. More so from hang on lighter weights than from the floor, but i had it on my competition lifts as well. .... pisses me off!
Well back to work...

[Steff]

Yesterdays WO:

Snatch pull superset with Parallel scarecrow snatch
3x3 30 kg, 3x3 40 kg
3x3 10 kg, 3x3 15 kg

Snatch high pull + snatch + Hang snatch
2x1 40 kg, 50 kg, 55 kg
7x1 60 kg

1 Clean + 3 jerks
40 kg, 50 kg, 60 kg

1 Clean + 2 jerks
4x1 70 kg

Squat
1x3 50 kg 80 kg, 100 kg, 110 kg

I was really tired today for two reasons:
1: my boss called me in from my vacation to carry 3 pianos... carrying pianos in the morning without a warm up is really stupid idea. My upper back cramped like hell on my first lift.
2: i still feel worn from the competition.

An older lifter asked me to widen my grip in the snatch with 4 cm (2 cm on each side) it helped a lot. I also have to have wider stance when I catch the bar.
Apparently it's one of the reasons for my slow decent. Narrow stance = balance issues = the body slowing down to keep balance. Another thing is that I will be able to catch the bar lower.
This will take longer time to fix than the grip. Back to (more) stretching....

[Steff]

Fridays WO:
Snatch pull superset with Parallel scarecrow snatch
3x3 30 kg, 2x3 40 kg
3x3 15 kg, 2x3 15 kg

Hip snatch + hang snatch + snatch for technique and "stretch"
6x1 40 kg

Clean and 3 jerks
5x1 40 kg

Back ext
3x10 20 kg

Fsq wider stance
6x3 40 kg

Box jump
2x3

BB row
3x5 60 kg


Todays WO:

Snatch pull superset with Parallel scarecrow snatch
2x3 30 kg, 1x3 40 kg
2x3 10 kg, 1x3 15 kg

Muscle snatch
2x3 30 kg
2x3 40 kg
1x3 50 kg
1x2 55 kg (lost form here)
1x3 50 kg, 40 kg

Power snatch
1x3 40 kg, 50 kg, 55 kg
3x2 60 kg

Snatch pull
4x3 70 kg

Clean (this time with lifting feet)
1x6 40 kg
1x3 60 kg, 80 kg
3x1 90 kg

Squat
1x3 40 kg, 60 kg, 80 kg, 100 kg
1x2 110 kg

Box jumps landing with wider stance
5x3

Push press (tech)
3x3 40 kg

Russian twist
3x20 20 kg

[Steff]

Snatch pull superset with Parallel scarecrow snatch
2x3 30 kg, 1x3 40 kg
2x3 10 kg, 1x3 15 kg

Snatch grip push press + Snatch balance + Snatch
2x3+3+3 42,5 kg
2x2+2+2 50 kg, 55 kg
2x2+2+1 60 kg

Power snatch
2x3 40 kg
2x2 50 kg
1x2 55 kg
2x2 60 kg

Snatch pulls
2x3 45 kg
1x3 55 kg
2x3 62 kg
1x3 70 kg
3x2 80 kg

2 Jerks 2 Fsq
2x1 48 kg, 57 kg, 67 kg

GM
1x10 50 kg
2x10 60 kg

Straight arms sit up
3x10 10 kg

Box jumps landing with wider stance
5x3

[Steff]

Yesterdays WO

Cleans
2x3 55, 66, 77 kg
2x3 85 kg

High hang snatch (for technique)
3x5 30 kg
2x4 35 kg
3x2 40 kg

Clean pull
2x3 55, 66,
1x3 77, 88
3x3 95 kg

Squat
2x3 65, 77 kg
1x3 88, 91 kg
2x2 105 kg
1x1 122,5 kg

Russian twist
3x20 15 kg

GM
3x10 60 kg

[Steff]

Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 20 kg

Snatch
2x3 40 kg
2x2 47,5 kg
2x2 55 kg
2x2 60 kg
2x2 65 kg
3x1 70 kg (one fail)

C N J
2x2+2 47,5 kg, 57,5 kg, 62,5 kg, 66 kg
2x2+1 72 kg
2x1+1 76 kg

Squat
2x3 65 kg
1x3 77,5 kg, 91 kg
2x2 105 kg
1x2 117,5 kg
1x1 130 kg

Straight arm sit up
3x10 10 kg

Box jumps
4x3

[Steff]

Saturdays WO:

Snatch pull superset with tall snatch + scare crow snatch
1x3 30 kg, 2x3 40 kg
1x3 10 kg, 15 kg. 20 kg

2 Snatch balance + 2 snatches
2x1 40 kg, 47 kg, 50 kg

Snatch
3x3 55 kg

Snatch pulls
4x3 90 kg

Rack jerks for technique
4x3 40 kg

Box jumps with 4 kg weight west
4x3