Torokhtiy 12 Week Program All…
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Notes on ATG
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v13.2 Last Update: 14.09.2015
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Notes from Oleksiy:
MWF are main days, the other three are optional for people who have time and want bet
Back Squat percentages are from the Clean and Jerk, that's why there is 100% Back Sq
Squats: down slowly, up fast.
Snatch push press + overhead squat: shaking is ok, overhead squat is slow with a 2 sec
Press in Clean: jerk grip press from the clean bottom position. If flexibility is not good eno
“for technique” means use less weight, do slowly, and technique is the main goal.
Jumps: box jumps starting in a full squat.
Snatch + Hang Snatch: don’t put the bar down on the platform before hang snatches, us
The pull percentages are from snatch and clean&jerk, not max pulls.
For Squats Oleksiy originally wrote percentages from clean and jerk, but later figured ou
big difference between squats and cleans. So now you have to enter your squat 1RM at
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Best Snatch:
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Best C&J:
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Best Squat:
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Best Front Squat:
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Week 1
Monday
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Back Extensions
Muscle Snatch
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(into full squat,
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without the second pull)
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Clean
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