So…Training WEEK #4.
This week will be a bit relaxing
to "release" the load and relax before the hard work.
the person who will share the experience and will help us to go through this week is
the Olympic medalist 2012
World and Europian championships medalist
Yuliya Kalina
We start the new training project #TOROKHTIY_GANG.
The 8-week project, 3 basic
Monday, Wednesday, and Friday
and two additional trainings (Tuesday, Thursday), for those who train more than 3 times per week.
Each week will go with a video-instructions and an indication of the "control" exercise .
which you can record and upload into the Internet with a hashtag #TOROKHTIY_GANG and text Look at my technique @TOROKHTIY
I'll try to respond to every video.
HERE WE GO!
TRAINING #1, EXERCISE #1: HYPEREXTENSION.
Do you use this exercise in your training practice?
Well…before the warm-up, it's just like a part of the warm-up.
how many kilos?
Well…about 20-30 maximum.
Sets?
20-30 kg for 3×10 (8)
Okay, show it!
And the maximum weight Yuliya uses for this exercise is 70 kg.
Frankly speaking: I haven't tried to do it with this weight.
How do you breath? When do you exhale?
Exhale. In the bottom.
Because many people ask about that. I've never thought about that.
I always did it automatically till I've read comments
"When do you actually exhale?"
And when do you exhale?
I don't remember))
And we go to the EXERCISE #2.
EXERCISE #2: POWER SNATCH.
We do this exercise without straps. Right? Yes.
Yes.
Do you do the POWER SNATCH?
I do POWER SNATCH once a week.
And once a week POWER SNATCH + SQUAT SNATCH, but with straps.
Does it affect the knees in any way?
No…I don't feel that.
Okay, show it.
Now…POWER SNATCH from Yuliya Kalina.
Knees pushed out to the sides…pelvis is pulled back…straight hands…
What is your PR in POER SNATCH?
110 kg
With the PR in SNATCH…
Just..on Friday)
115 kg
Normal realization;-D
EXERCISE #3: SNATCH BALANCE + OVERHEAD SQUAT by Yulia Kalina.
2 + 2 btw
Focus your attention on the dip
on the depth of the dip
Can you stop in the dip?
Have a look: knees are pushed out to the sides.
And straighten up from a full foot.
Fixation of the arms.
They are not onard, arms are behind the body.
this is the only way to hold the weight
with a barbell over your head.
How often do you do this exercise?
I do it once a week.
110 kg maximum
usually for the warm-up with 70-90 kg
Cool
5×3
And SNATCH PUSH PRESS?
SNATCH PUSH PRESS - 120 kg maximum
once a week also
Do you combine them?
No. I haven't tried.
EXERCISE #4: BACK SQUAT.
We do it?
Yes.
Yulia has one specialty: she squats not like others do.
She inclines more.
To equate the angles to the classics.To the pull.
What is your PR in SQUAT?
During this preparation - 195 kg.
But 210 kg actually.
Do you hear that?
210 kg, and it's not lbs.
Thereon, TRAINING #1 is over.
Ad we move to the TRAINING #2.
TRAINING #2
EXERCISE #1: GOOD MORNINGS.
This exercise is performed from the racks.
And now Yuliya Kalina will show us this exercise.
Will you?
Yes.
And she does it in a bit different way.
She does half-inclination.
I think it would be interesting for those who is trying to choose or experiment.
…and you do the full inclination…
didders)
Do you often do this exercise?
Twice a week.
Do you combine it with hyperextension?
Well..I do hyperextension before the every training.
And half-inclination - before a big snatch
and as a warm-up before a ..hm..small snatch…
You even told that you do it at the competions?
No, I do statics on a mat at the competitions.
Okay)
And…EXERCISE #2
CLEAN&JERK
1 + 2
But we'll do 2 + 2, right?
Okay)
I remind you that Yuliya Kalina did 144 kg C&J.
It's her PR
in category.. 63?
Yes.
Yuliya was always good at technique.
I think she doesn't feel it when she does the CLEAN.
It's like…a jack-crew..
whatever you put on a barbell - she'll lift it all.
EXERCISE #3: CLEAN PULL.
We'll take straps.
Do you do it with straps?
Yes, sure.
Ready?
Do you do a big pull after the C&J?
I do big pull after a big C&J
and a small pull on Tuesday.
What % do you usually have?
115%-120%
120% of C&J
Yes
And in SNATCH& SNATCH PULL?
And the same for SNATCH PULL.
But one rep.
The starting position.
Knees are pushed out to the sides.
Pay attention: the knee and the elbow are on one line.
One straight line.
Tight lower back…pelvis is pulled back.
Do a rep with the second pull.
You do the PULL without getting on the toes.
Yes, without getting on the toes.
Did you do that all the time?
The coach taught this way from the very childhood.
And never tried?
I've tried once…but it pulls on the toe then.
I see…
And we finish TRAINING #2 and get to the TRAINING #3.
TRAINING #3
and the first exercise is HYPEREXTENSION
we have already shown it in this video, so we won't concentrate your attention on that again.
We'll review the EXERCISE #2
SNATCH
This is the "control" exercise of the week.
So, everyone who is interested can record a video and upload it into the INSTAGRAM
with hashtag #Torokhtiy_GANG and text Look my technique Torokhtiy
SNATCH by Yuliya Kalina.
Can you stop in the bottom?
I want you all to do that.
A 2-seconds stop in the bottom.
Especially when you warm-up
and
you pay attention to technique and warm-up.
Please do a 2-3 seconds stop in the bottom
To stretch, warm-up.
When you already do more than 60% - you can do the way it's convenient for you.
And we get to the SNATCH PULL.
EXERCISE #3: SNATCH PULL + HANG SNATCH PULL
The first lift - from the platform.
The second and the third - "hang" snatch.
I remind you : this exercise is performed in straps.
What do you pay your attention to when you do the SNATCH PULL?
Well…mostly…angles...the knee should stay on its place..
You mean…don't let it move forward or backward?
To cover the barbell with the shoulders.
And to straighten up as high as it's possible…
Well…yes…but it's not the most important…
Do you always do the second pull?
Not always. In the "warming-up" weight always.
When working with big weights - not always.
Do you do the high SNATCH PULL?
No, I don't.
And you haven't tried?
I have, but I don't do that now.
There are many exercises, I just don't know where to put it.
And we have the last EXERCISE
FRONT SQUAT
We'll get the racks and show you the exercise.
EXERCISE #4: the final one for this week
FRONT SQUAT in straps
I do it without straps.
The thing is, Yuliya squats without straps.
ut we'll ask her to do it with straps.
Death trick:
Yuliya Kalina - 40..35 kg barbell…
…straps..and FRONT SQUAT…
Again..in squats…
The barbell is on the shoulders, not on the chest.
She elbows turned out to the sides.
The chest..open…
The pelvis is pulled back.
Do the straps stretch a bit?
It doesn't make any difference.
You don't feel it?
No..
What can I say…
If you have good mobility..straps or not - it doesn't make the difference.
It was TRAINING #4 with Yuliya Kalina.
Thank you, Yuliya, for your experience!
I think it' interesting for everyone to know the view from another side.
And we'll talk a little bit about the "control" exercise.
So, we have 2 "control" exercises this week.
BACK SQUAT and SNATCH
Record a video
and upload into the INSTAGRAM with #Torokhtiy_GANG and text Look my technique Torokhtiy
I'll try to respond to every video. And point out the mistakes if there's any.
Work…
TRAIN TOGETHER - TRAIN RIGHT
LET'S GO!