Torokhtiy Program All Things Gym
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Notes on ATG
v13.2 Last Update: 14.09.2015
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To Edit this Sheet, go to File - "Make a Copy" or "Download as" (xlsx for excel)
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Notes from Oleksiy:
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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.
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Best Snatch:100Notation: Weight x Reps x Sets
"X" means choose a weight yourself
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Best C&J:100
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Best Squat:100
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Best Front Squat:
100
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Week 1MondayWednesdayFriday
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Back Extensions15-20 x10 x3-4Back Extensions20-30 x6-8 x3Back Extensions 15-20kg x8 x3
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Muscle SnatchX x6 x2Snatch60x2 x2Power Snatch50x3 x2
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(into full squat,X x5 x265x2 x260x3 x3
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without the second pull) X x4 x2-370x2 x2Clean & Jerk50x2+2 x2
means 2 Cleans + 2 Jerks, do this twice
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Clean50x3 x275x2 x360x2+2 x2
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60x3 x3Rack Jerk50x3 x270x2+2 x2
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70x3 x460x3 x280x2+1 x1
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Clean Pull (straps)60x3 x265x3 x3Clean Pull +70x3 x2
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70x3 x2Snatch Pull60x3 x1Hang Clean Pull80-85x3 x3-4
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80x3 x370x3 x2Abs!!!
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85x3 x375x3 x1
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Front Squat50x3 x280x3 x3
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60x3 x2Back Squat60x3 x1
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70x3 x270x3 x1
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Abs!!!80x3 x2
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85x3 x1
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90x2 x2-3
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Abs!!!
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TuesdayThursdaySaturday
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Good MorningsX x8 x2Good MorningsX x10 x2Good Mornings
20-30kg x6-10 x4
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X + 10% x6 x2X +10% x8 x2Push Press50x4 x2
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Snatch Balance + Overhead Squat
X x3+3 x2
Snatch + Hang Snatch
40-50x4 x5-660x3 x1
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X x3+3 x2Snatch High Pull50-60x3 x4-5Front Squat60x4 x2
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Press in Clean Bottom Position
X x6 x4
Snatch Grip BTN Press
X x5 x570x3 x2
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40x3 x4JumpsX x6 x480-85x3 x2
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Clean & Jerk (for technique)
40-50 x3+3 x5Abs!!!JumpsX x8 x5
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JumpsX x8 x4Abs!!!
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Abs!!!Sauna
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Week 2MondayWednesdayFriday
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Back Extensions X x6 x3Back Extensions X x10 x2Back Extensions X x6-8 x2
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Power Snatch50x3 x2Snatch50x3 x2
Snatch from Hang below knee
50x3 x2
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60x3 x260x3 x260x3 x2
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70x2 x470x2 x270x3 x2
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Snatch Pull (high)60x3 x275x2 x2Clean & Jerk50x3+3 x2
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60x3 x180x2 x260x2+2 x2
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75-80x3 x385x1-270x2+2 x2
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Clean50x3 x2
Rack Jerk + Front Squat
50x3+3 x280x2+1 or 1+2
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60x3 x260x3+3 x1Clean Pull70x3 x1
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70x3 x470x2+2 x280x3 x1
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Back Squat70x3 x280x2+2 x490x3 x3
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80x3 x3Front Squat70x3 x1
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80x3 x1
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90x3 x3
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TuesdayThursdaySaturday
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Good MorningsX x10 x4Good MorningsX x10 x4Good MorningsX x10 x4
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Snatch Balance +
2 Overhead Squats
warm up x3+3
Snatch for technique
40x4 x6Snatch, full50x3 x6
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40x3+2 x4
Clean & Jerk for technique
40x2+2 x6Push Press50x4 x2
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Muscle Snatchwarm up x3+3Snatch Pull60x3 x460x3 x2
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40x3 x470x3 x3
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BTN Press with Jerk Grip in Full Squat
X x6-8 x3Back Squat60x3 x1
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70x3 x2
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80x3 x1
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90x3 x2
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95-100x3 x1
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Week 3MondayWednesdayFriday
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Back Extensions X x10 x2Back Extensions X x10 x2Back Extensions X x10 x2
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Muscle Snatch +
Snatch Balance +
Overhead Squat
X x3+3+3 x2Snatch +
Hang Snatch
70x1+1 x2Power Snatch50x3 x2
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40-50x2+2+2 x4
75x1+1 x260x3 x1
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80x1+1 x270x2 x4
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Snatch pull50x3 x285-90x1+1 x2Clean & Jerk50x2+2 x2
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(or from blocks)60x3 x1Rack Jerk50x3 x260x2+2 x2
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70x3 x260x3 x270x2+2 x2
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80x3 x170-75x2 x480x2+1 x2
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90x2 x3Back Squat50x4 x185-90x1+1 x1
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Clean + Hang Clean
50x1+2 x260x3 x2Clean Pull70x3 x2
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60x1+2 x270x3 x180x3 x1
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70x1+2 x380x3 x290-95x3 x4
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Front Squat50x3 x190x2 x4Stretching
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60x3 x2Stretching
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70x3 x1
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80-85x2 x2-3
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TuesdayThursdaySaturday
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Good MorningsX x10 x3Good MorningsX x10 x3Good MorningsX x10 x3
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Snatch w/ medium
50-60x3 x4Snatch Gr BTN Press +
Overhead Squat
X x6+3 x5Push Press50x3 x2
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Grip (Technique)60x3 x2
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Medium Grip Deadlift
70-80x3 x4
Clean & Jerk for technique
40-50x3+3 x565-70x3 x4
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