5) TOROKHTIY online training (08 - 14 Feb 2016)

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AJ
1		Online training with Olympic Champion																																RECOMENDATIONS:
2											HOW to switch LANGUAGE and PR? Watch the latest video "TOROKHTIY online training" on my YOUTUBE CHANNEL!																							1. Save a copy of the program for editing according to your personal needs. 2. Indicate your PR in the exercises given (SNATCH, CLEAN, BACK SQUAT). 3. The program calculates and displays the load starting with 30%, so the warm-up (up to 30%) should be carried out on your own . 4. Exercises "GOOD MORNING" and "HYPEREXTENSION" are programmed according to an average index, so you can correct it by yourself (increase/decrease the load). 5. Warm-up for "SNATCH BALANCE" and "OVERHEAD" should be done with a stop in the bottom - 2 seconds. 6. All exercises "with blocks" and "HANG" - with straps. 7. SQUATS: get down slowly, and stand up as quickly as possible from the bottom. 8. REMEMBER!!! The program is unable to predict the impact of external factors (nutrition, sleep, recovery), so when you don't feel well or have some weakness - decrease the load immediately and at least twice - the number of sets. TRAIN TOGETHER - TRAIN RIGHT!
3					Snatch PR	100
4					С&J PR	120
5					Back Squat PR	170
6	>>>				Язык / Lang	EN
7				FOR PERSONAL TRAINING: select the link in the upper-right corner and choose the training option >>>																											LINK HERE
8				№	Excercise	Monday																								REP	TON	MRI
9				№	Excercise	Monday																								REP	TON	MRI
10				54		15			25																					-	680
11				1	Good mornings		26	2		43	2																					#VALUE!	кг
12		3	170	1	Good mornings		5	2		5	2																					#VALUE!	%
13				5		50			60			65			70															19	1150
14				2	SNATCH from hip		50	2		60	1		65	2		70	2															60,52631579	кг
15		1	100	2	SNATCH from hip		3	2		3	1		3	2		2	2															60,52631579	%
16				9		50			60			65			70															19	1150
17				3	SNATCH push press		50	2		60	1		65	2		70	2															60,52631579	кг
18		1	100	3	SNATCH push press		3	2		3	1		3	2		2	2															60,52631579	%
19				52		50			60			65			70			75			80									24	2856
20				4	Back SQUAT		85	1		102	1		111	1		119	1		128	1		136	3									119	кг
21		3	170	4	Back SQUAT		3	1		3	1		3	1		3	1		3	1		3	3									70	%
28																														62	5836
29																										TOTAL:				62	5836
30
31				№	Excercise	Tuesday																								REP	TON	MRI
32				№	Excercise	Tuesday																								REP	TON	MRI
33				55		10			20																					-	476
34				1	HYPEREXTENSIONS		17	2		34	1																					#VALUE!	кг
35		3	170	1	HYPEREXTENSIONS		8	2		6	1																					#VALUE!	%
36				42		50			60			65			70															22	#VALUE!
37				2	CLEAN + Front squat + JERK		60	1		72	2		78	1		84	2															#VALUE!	кг
38		2	120	2	CLEAN + Front squat + JERK		2+1+2	1		2+1+1	2		1+1+1	1		1+1+1	2															#VALUE!	%
39				38		50			60			65			70			75			80			85			90			22	1854
40				3	Front SQUAT		60	1		72	1		78	1		84	1		90	1		96	2		102	2						84,27272727	кг
41		2	120	3	Front SQUAT		3	1		3	1		3	1		3	1		2	1		2	2		2	2						70,22727273	%
42				56		50																								16	#VALUE!
43				4	Box JUMPS		X	2																								#VALUE!	кг
44		3	170	4	Box JUMPS		8	2																								#VALUE!	%
51																														60	#VALUE!
52																										TOTAL:				60	#VALUE!
53
54				№	Excercise	Wednesday																								REP	TON	MRI
55				№	Excercise	Wednesday																								REP	TON	MRI
56				54		15			25			35																		-	986
57				1	Good mornings		26	1		43	1		60	2																		#VALUE!	кг
58		3	170	1	Good mornings		10	1		6	1		4	2																		#VALUE!	%
59				4		50			60			65			70			75												21	1380
60				2	SNATCH from blocks		50	1		60	2		65	1		70	1		75	4												65,71428571	кг
61		1	100	2	SNATCH from blocks		3	1		3	2		2	1		2	1		2	4												65,71428571	%
62				21		50			60			65			70			75			80			85						27	1965
63				3	SNATCH pull from blocks		50	1		60	1		65	1		70	1		75	1		80	1		85	3						72,77777778	кг
64		1	100	3	SNATCH pull from blocks		3	1		3	1		3	1		3	1		3	1		3	1		3	3						72,77777778	%
65				52		50			60			70			75			80												27	3238,5
66				4	Back SQUAT		85	1		102	2		119	1		128	1		136	4												119,9444444	кг
67		3	170	4	Back SQUAT		3	1		3	2		3	1		3	1		3	4												70,55555556	%
74																														75	7569,5
75																										TOTAL:				75	7569,5
76
77				№	Excercise	Thursday																								REP	TON	MRI
78				№	Excercise	Thursday																								REP	TON	MRI
79				55		10			20																					-	544
80				1	HYPEREXTENSIONS		17	1		34	2																					#VALUE!	кг
81		3	170	1	HYPEREXTENSIONS		8	1		6	2																					#VALUE!	%
82				26		50			60			65			70															20	1518
83				2	Hang CLEAN		60	1		72	2		78	1		84	4															75,9	кг
84		2	120	2	Hang CLEAN		3	1		3	2		3	1		2	4															63,25	%
85				43		50			60			65			70			75			80			85						27	2358
86				3	CLEAN pull		60	1		72	1		78	1		84	1		90	1		96	1		102	3						87,33333333	кг
87		2	120	3	CLEAN pull		3	1		3	1		3	1		3	1		3	1		3	1		3	3						72,77777778	%
88				56		50																								30	#VALUE!
89				4	Box JUMPS		X	3																								#VALUE!	кг
90		3	170	4	Box JUMPS		10	3																								#VALUE!	%
97																														77	#VALUE!
98																										TOTAL:				77	#VALUE!
99
100				№	Excercise	Friday																								REP	TON	MRI
101				№	Excercise	Friday																								REP	TON	MRI
102				54		15			30																					-	816
103				1	Good mornings		26	1		51	2																					#VALUE!	кг
104		3	170	1	Good mornings		8	1		6	2																					#VALUE!	%
105				1		50			60			65			70			75			80			85						18	1165
106				2	SNATCH		50	1		60	2		65	1		70	2		75			80	2		85	1						64,72222222	кг
107		1	100	2	SNATCH		3	1		3	2		2	1		2	2		2			1	2		1	1						64,72222222	%
108				16		50			60			70			75			80			85			90			95			31	2360
109				3	SNATCH pull		50	1		60	1		70	2		75	1		80	2		85	1		90	1		95	2			76,12903226	кг
110		1	100	3	SNATCH pull		3	1		3	1		3	2		3	1		3	2		3	1		3	1		2	2			76,12903226	%
111				57		50																								30	#VALUE!
112				4	ABS		X	3																								#VALUE!	кг
113		3	170	4	ABS		10	3																								#VALUE!	%
120																														79	#VALUE!
121																										TOTAL:				79	#VALUE!
122
123				№	Excercise	Saturday																								REP	TON	MRI
124				№	Excercise	Saturday																								REP	TON	MRI
125				55		10			15																					-	748
126				1	HYPEREXTENSIONS		17	2		26	2																					#VALUE!	кг
127		3	170	1	HYPEREXTENSIONS		10	2		8	2																					#VALUE!	%
128				41		50			60			65			70			75			80			85			90			30	#VALUE!
129				2	CLEAN & JERK		60	2		72	1		78	1		84	2		90	1		96	2		102	1		108	1			#VALUE!	кг
130		2	120	2	CLEAN & JERK		2+2	2		2+2	1		2+2	1		1+2	2		1+1	1		1+1	2		1+1	1		1+1	1			#VALUE!	%