2020 | WEEK37 | DAY 5

Károly Török

Friday

Mobility flow + activation

Oly

Seated Z Press: 5x3. Work up to a heavy set of 3.

@ Up to 45kg

Pause Split Jerk: 5x3. Stay lighter and pause for 3 seconds in the split. Work technique and balance.

@ 60kg

Power clean: 3,3,2,2,2,1,1: Work up to a heavy single if it feels good and looks fast!

@ 100kg

Deadlifts on 2” riser: 5x3 @ 100% of best clean

@ 120kg

Metcon

50 DB Snatch, alternating 50 Double unders 50 DB split clean and jerk, alternating 50 Double unders 50 DB overhead squat (25/side) 50 Double unders

@ 22,5kg DB

Accessory

Three Sets of:

  • Weighted sit ups x 20
  • Slow Weighted Russian Twists x 30 reps
  • DB Flies x 10