Sup sup sup…
Block 1
3x5ea single leg box jump
3×12 band pulls
3x8ea MB wood chips slams
Block 2
4×3 power clean @ 165
3x8ea band anti rotation press
Block 3
4×5 BB row @ 165
4×6 pullups
Block 4
3×6 inverted weighted row
3x6ea single arm overhead walking lunges
100 crunches
35lb KB
Snatch x 100 (each arm)
High Pulls x 100 (each arm)
Straight Arm Sits x 50 (each arm)
Sumo DL x 200
Gyms closed. Shitty weather. 35lb KB room workout
Clean & Press x 100 (each arm)
Goblet Squat x 200
KB Swing x 200
Bent Over Row x 100 (each arm)
Jumping Jacks x 200
956 cal. With the wife at Orange theory fitness.
Then we ate pizza.
Hope y’all had a wonderful Valentine’s Day boys!
Torokhtiy Week 2 Day 5
stretch + roll
Good Mornings: 5 @ 55, 2 x 5 @ 85
Hip Snatch: 4 @ 75, 3 x 4 @ 95
Push Press: 4 @ 100, 4 @ 130, 3 @ 155, 3 x 3 @ 180
3 x 10 pullups, chin ups, neutral grip
3 x 10 Zeitman(?) curls
3 x 5 lateral raises
Sauna
Clean & Press
132 x 8
132 x 8
132 x 8
132 x 8
Deadlift
245 x 10
265 x 10
285 x 10
310 x 6
Front Squat
132 x 10
132 x 10
132 x 10
132 x 10
Torokhtiy Week 2, Day 4
(Actually did the day 2 work out since I missed it)
KB warm up + pull ups and hanging
Back Extension: 3 x 10 @ 45
Clean: 3 @ 135, 2 x 3 @ 155, 3 @ 165, 4 x 2 @ 185
Push Press: Same as cleans
Front Squat: 3 @ 135, 3 @ 155, 2 x 3 @ 180, 2 @ 205, 2 x 2 @ 225, 1 @ 230
Stretched for a while, sauna
missed posting on the 8th and 9th but that is okay. It was all oly stuff. the 8th was hip snatch and push press and the 9th was full Snatch and full C&J. Then I missed the 11th and 12th because I was in KC on bizniz. To be honest the few days off was much needed. All this snatch volume is intense.
Week 2 Day 3 (9 week Torokhity plan)
Goodmornings: 4 @ 50, 2 x 4 @ 85, 2 x 3 @ 100
Snatch push press: 3 @ 75, 3 @ 95, 2 x 3 @ 110, 2 x 3 @ 130
Hang Snatch: 3 @ 95, 2 x 3 @ 110, 3 @ 120, 3 x 2 @ 135, 2 @ 140 (didnt attempt the 2 x 1 @ 150)
Snatch Pull: 3 @ 93, 3 @ 110, 2 x 3 @ 135, 3 @ 150, 3 x 3 @ 160, 2 @ 170
KB Pillar movements (half kneeling rotations + .25 get ups)
short ab set
Didn’t sound too hard; was hard.
Jacob’s Ladder x 5 min
Row x 5 min
Bike x 5 min
Jacob’s Ladder x 4 min
Row x 4 min
Bike x 4 min
…
Jacob’s Ladder x 1 min
Row x 1 min
Bike x 1 min
W/u 100 BW lunges
Complex 1
3×10 KB swings
3x8ea bottom up KB shoulder press
3x5ea backwards BB lunge @ 135
Complex 2
3×4 Front Squat @ 185
35 Slow count chin ups
Complex 3
3x6ea RFESS @ 50
3×6 standing press @ 115
T spin stretches
