2020 | WEEK46 | DAY 1

Károly Török

Monday AM

Partner workout (Power clean, back squat, pull-up/c2b and interval row)

Monday PM

Mobility flow

Movement prep

3 sets:

  • Single arm DB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom. @22,5kg DB
  • Single Arm ring plank x 20 sec each arm
  • Glute Bridge dual Kb alternating Floor Press x 8 each arm. @10-10kg DBs

Oly

Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4

@ Up to 60kg

Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3

@ 70-77,5kg

Snatch Deadlift + Snatch (1+1) x 2

@ 80kg + 82,5kg fail

Snatch: 3 singles

@ 2x fail on 85kg + 85kg

In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole.

@ 60-70-80-90kg

*in between the squat sets perform 30 sec side plank each side.