2020 | WEEK41 | DAY 1

Károly Török

Monday

Mobility flow & activation

Movement prep

3 sets of:

  • HEAVY Double DB Front Rack March: 60 seconds. March in place for 60 seconds @ 2x22,5kg DBs
  • Face Up GHD Hold x 30 seconds
  • Single Arm DB OH Hold Walking Lunges 20 steps. 10 steps with the right arm, 10 steps with the left @ 2x22,5kg DBs

Oly

Back Squat: 5-5-3-3-1-1. Work up to a heavy single for the day (this doesn’t have to be a PR! Just go as heavy as you can for this day!)

@ Up to 140kg

Snatch Deadlift To above the knee + Power Snatch From the Ground + Hang Snatch + Snatch: 4-5 working sets.

@ Working sets @ 70-72,5kg

Back Squat: 2x10. These are speed squats. Do them a little lighter and move through them fast and explosively.

@ 60/70kg