2020 | WEEK43 | DAY 1

Károly Török

Monday

Mobility

Movement prep

3 sets:

  • DB Over under hold (one kb overhead, one kb in a suitcase carry) x 30 seconds each side. @ 2x22,5kg DB
  • Side Planks: 30 seconds each side.
  • Jumping Bulgarian Split Squats x 10 each leg.

Activation for squats

Oly

Tempo Back Squat: 5x3. 3 seconds down, 3 second pause in the bottom.

@ Up to 105kg

Snatch Deadlift To one inch off the floor + Snatch + Snatch deadlift to mid knee + Snatch (lower the bar back to the ground after the deadlift and before the snatch): 4-5 working sets.

@ Up to 77,5kg

Snatch Deadlift on 2” riser: 3x3 as heavy as possible with good, fast form.

@ Up to 105kg

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

@ 75kg / 77,5kg

Between sets:

  • 5-8 concentrated DB biceps curls
  • 10-10 banded triceps extensions
  • Strict T2B