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    Torokhtiy 12 Week Program All Things Gym - XLSX - Google Drive

    Uploaded by

    Jone Monteiro
    This document contains a 12 week training program created by Oleksiy Torokhtiy. It includes exercises, weights, and percentages to use for each week of the program. The program focuses on the snatch, clean and jerk, back squat, and other Olympic weightlifting exercises. Instructions are provided for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Torokhtiy 12 Week Program All Things Gym - XLSX - Google Drive

    Uploaded by

    Jone Monteiro
    74 views1 page
    This document contains a 12 week training program created by Oleksiy Torokhtiy. It includes exercises, weights, and percentages to use for each week of the program. The program focuses on the snatch, clean and jerk, back squat, and other Olympic weightlifting exercises. Instructions are provided for each exercise.

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    Torokhtiy 12 Week Program All Things Gym.xlsx - Google Drive

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    This document contains a 12 week training program created by Oleksiy Torokhtiy. It includes exercises, weights, and percentages to use for each week of the program. The program focuses on the snatch, clean and jerk, back squat, and other Olympic weightlifting exercises. Instructions are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    74 views1 page

    Torokhtiy 12 Week Program All Things Gym - XLSX - Google Drive

    Uploaded by

    Jone Monteiro
    This document contains a 12 week training program created by Oleksiy Torokhtiy. It includes exercises, weights, and percentages to use for each week of the program. The program focuses on the snatch, clean and jerk, back squat, and other Olympic weightlifting exercises. Instructions are provided for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Torokhtiy 12 Week Program All…

    Sheet1
    A B
    1 Notes on ATG v13.2 Last Update: 14.09.2015
    To Edit this Sheet, go to File -
    2 "Make a Copy" or "Download
    as" (xlsx for excel)

    3
    Notes from Oleksiy:
    MWF are main days, the other three are optional for people who have time and want bet
    4 Back Squat percentages are from the Clean and Jerk, that's why there is 100% Back Sq
    Squats: down slowly, up fast.
    5 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.
    6 Jumps: box jumps starting in a full squat.
    Snatch + Hang Snatch: don’t put the bar down on the platform before hang snatches, us
    7 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
    8 big difference between squats and cleans. So now you have to enter your squat 1RM at
    9
    10
    11
    12

    13 Best Snatch:
    14 Best C&J:
    15 Best Squat:
    16 Best Front Squat:
    17

    18 Week 1 Monday
    19 Back Extensions
    20 Muscle Snatch
    21 (into full squat,
    22 without the second pull)
    23 Clean
    Editar com o app Planilhas
    24
    Faça ajustes e compartilhe com outras pessoas
    para editar simultaneamente.

    AGORA NÃO INSTALAR O APP


    :

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