2020 | WEEK39 | DAY 5

Károly Török

Friday (Rest week)

Mobility flow and activation

Oly

Tall Jerk + behind the neck press in jerk split stance: (3+3)x3

@ Up to 40kg

Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds.

@ Up to 60kg

Power clean+Jerk: (1+1)x 3 working sets

@ 60kg

Snatch pull: 3x3

@ 60kg

Metcon

3 Rounds for time 15 DB Power clean 12 strict handstand push up 15m DB Front rack walking lunge

@2x22,5kg DBs

Accessory

Three Sets Of:

  • Weighted sit ups x 15 /w 15kg plate
  • Side planks x 60 sec each side
  • 1 arm dumbbell press while holding other arm overhead x 10 each arm.
  • 10 chin-up