2020 | WEEK25 | DAY 1

June 15, 2020

Károly Török

Monday

Turkish get up exploration (VIDEO) – 3 to 6 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill

@ 22,5kg DB

Warm-up: 5 high hang muscle snatch 5 hang muscle snatch 5 muscle snatch x 3 sets @ 20kg

5 OHS /w 3s. Pause at the bottom and the top pos. x 3 sets, 10-15s. rest btw. sets

A. Power snatch + Deep power snatch + Squat snatch Daily max!

B. Pause OHS from rack x 1 reps @ 100% of A *4sec. slow down, 10s. hold at the bottom, fast up and 2s. hold at the top pos. x 3 sets

@ finished on 70kg

4 sets (A1 – A2 – A3 – A4) A1. 3 x (90-second AMRAP : 90-seconds rest) 6 DB clean and jerk 4 DB squat 2 Lateral burpees over the DBs

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest) 6 Lateral burpees over the DBs 4 DB clean and jerk 2 DB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest) 6 DB squat 4 Lateral burpees over the DBs 2 DB clean and jerk

Rest 2 to 3-minutes before A4

A4. 3 x (90-second AMRAP : 30-seconds rest) Repeat each of the above intervals once (with the shorter rest)

@ 2x22,5kg DB

Core conditioning 3 rounds of: 10m Seal walk 2 MU push-ups 3 Planche push-ups 4 Tricep push-ups 5 Russian v-up snaps

Rest 60-seconds between each round