2020 | WEEK41 | DAY 4

Károly Török

Friday

Mobility flow + glute & back activation

Oly

From the Blocks- Clean + Push Jerk + Clean + Push Jerk: 4-5 sets.

@ Up to 95kg

Snatch Balance + OHS: (2+1) x 3, (1+1) x 2 sets.

@ Up to 75kg (80kg fail)

Snatch Pulls: 3x3

@ 80/85/90kg

Clean Pulls: 3x3

@ 100/110/115kg

Accessory

3 sets of:

  • Back Extension + Hold: 1 back extension + 5 second hold for 5 reps.
  • GHD sit Ups: 3x10
  • Tempo Pull-up: 2X2X
  • Curls @ 5-5 @ 10kg DB
  • Standing skull crusher @ 5-5 @ 10kg DB