2020 | WEEK42 | DAY 3

Károly Török

Thursday

Mobility flow and activation

Movement prep

3 sets:

  • max rep vertical jump. Try and jump to a target
  • Static lunge with front foot elevated on a 3-4” plate (a thick 45#) x 10 each side.
  • L-seated DB Strict Press x 10 reps.

Oly

High Hang Muscle Snatch + Snatch Push Press + OHS: (3+3+3) x 3 sets

@ 20kg barbell

Slow Snatch Deadlift + High Hang Snatch + Snatch: 3 working sets.

@ Up to 70kg

Snatch: 3-4 singles building in weight.

@ 70-82,5kg

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

In between box squat sets, perform 10 heavy kb deadlifts.. focusing on bracing the midline.

@ Up to 130kg