2020 | WEEK40 | DAY 4

Károly Török

Thursday

Mobility flow and activation

Movement prep

  • Broad Jump + Vertical Jump + Broad Jump + Vertical jump + 1 more time! Make these quick. Don’t reset before each jump. Be explosive!!
  • 20 jumping lunges
  • L seated DB Strict Press x 10 reps.

Oly

Muscle Snatch + Pause OHS: (3+3) x 3 sets. Keep this light with perfect mechanics.

@ 20-30kg

Power Snatch + Snatch Balance + OHS + Snatch: 4-5 working sets. Build to a medium load and hit for the last three sets.

@Up to 70kg and did 3 sets on it

Front Squat Box Squats (set the box where you are right below parallel): 3-3-2-2-1-1-1. Heavy!

@ Up to 130kg (90-100-110-120-125-130)

  • In between box squat sets, perform 10 goblet squats as deep as possible.

Accessory

  • 10 Ring dips
  • 10 Strict pull-up
  • 10-10 side bend @ 22,5kg DB