2020 | WEEK37 | DAY 4

Károly Török

Thursday

Mobility flow and snatch activation

Oly

Snatch Balance: 3,3,3,2,2,2,1,1,1. Work up in weight each set and try and get heavier than last week.

@ Up to 82,5kg / 85kgx2 fail

Snatch High Pull+ Snatch: (2+1) x 2, (1+1) x 3. Built to 85-90% of best snatch.

@ Up to 80kg

Power

Front squat 5/3/1 progression - cycle 6

3 reps @ 101kg / 3 resp @ 115kg / 3 reps @ 130kg (fail, only one rep)

Accessory

3 Sets:

  • Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.
  • Weighted hip extensions x 10-15. Hold a barbell with straight arms and perform a barbell row at the top of each hip extension.
  • Reverse delt fly @ 2x5kg plates