Professional Documents
Culture Documents
Salinan Dari Torokhtiy Program All Things Gym PDF
Salinan Dari Torokhtiy Program All Things Gym PDF
2015
To Edit this Sheet, go to File - "Make a Copy" or "Download as" (xlsx for excel)
Notes from Oleksiy:
MWF are main days, the other three are optional for people who have time and want better results.
Back Squat percentages are from the Clean and Jerk, that's why there is 100% Back Squat for a triple at the end.
Squats: down slowly, up fast.
Snatch push press + overhead squat: shaking is ok, overhead squat is slow with a 2 second pause at the bottom.
Press in Clean: jerk grip press from the clean bottom position. If flexibility is not good enough, do seated overhead press instead.
“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, use straps.
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 out that many people have
big difference between squats and cleans. So now you have to enter your squat 1RM at the top.
Tuesday Thursday
Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch 48x5 x3 Power Jerk 50x4 x3
60x4 x3 60x3 x2
Snatch Push Press 60x4 x2 70x3 x2
72x3 x2 Clean & Jerk ≤50 x2+2 x5-6
84x2 x3-4 (for technique)
Abs x10 x3 Clean & Jerk 50x2+2 x6
Jumps x10 x3 Abs x10 x3
Jumps x10 x3
Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x4 x2 Muscle Snatch 48x5 x6
60x4 x2 Hang Snatch 48x3 x2
Clean & Jerk 40 x2+2 x6 60x3 x2
(for technique) 72x2 x3
Abs Abs x10 x3
Box Jumps Jumps x10 x3
Tuesday Thursday
Good Mornings (20-50) x10 x3 Good Mornings (20-50) x8 x3
Push Press 50x3 x2 Snatch 48-60x3-4 x4
60x3 x2 Clean & Jerk 40-50 x4 x4
70x3 x2 (for technique)
Clean Pull + 70x3 x2 72x2 x3
Hang Clean Pull 80-85x3 x3-4 Box Jumps x10 x4
Box Jumps x10 x4 Abs x10 x4
Abs x10 x4
Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x3 x2 Clean & Jerk ≤50 x2+2 x6
60x3 x2 (for technique)
70x2 x4 Hang Snatch 60x3 x2
Snatch (for technique)≤60x3 x6 72x2 x4
Box Jumps x10 x4 Box Jumps x10 x4
Abs x10 x4 Abs x10 x4