2020 | WEEK44 | DAY 5

Károly Török

Saturday

Mobility flow

Movement prep

3 sets:

  • Kneeling box jump x 5 *start on your knees and jump up into a quarter squat and then jump up onto a box
  • Single Leg DB Deadlifts x 10 each leg @ 22,5kg
  • Plate Flutter Kicks x 20 reps each arm. Hold plate and do flutter kicks. @15kg plate

Oly

Snatch: Work up to heavy single for the day.

@ Up to 87,5kg

Clean and jerk: Work up to a heavy single for the day.

@ Up to 105kg

Front Squat: 2x8 @ 70%, 3x7 @ 75%

@ 95-105kg

Snatch Shrugs: 5x8 @ 115% of best snatch. Use straps!

Superset with Strict RMU + 10 dip + (3)-5 Strict HSPU

@ 105