2020 | WEEK44 | DAY 3

Károly Török

Thursday

Mobility flow

Movement prep

3 sets:

  • DB Russian Step Ups x 8 each leg @ 2x10kg DBs
  • Single Arm Ring Rows x 10 each arm
  • DB Dead Bug x 20 reps (lay on back and hold kettlebells above you while performing dead bugs) @ 2x10kg DBs

Oly

Snatch: 2x3 @ 70%, 3x3 @ 75%

@ 65-70kg

Power Clean + Hang Clean + Clean: 2 sets @ 65%, 3 sets at 70%

@ 80-85kg

Back Squat: 8,8,6,6,5- Work up in weight each set… keep in mind that you did this rep scheme with 75% earlier in the week.

@ Finished at 120kg for 5 reps

Snatch Pull: 5 sets of 5 @ 90% of best snatch

@ 80kg