2020 | WEEK46 | DAY 3

Károly Török

Thursday

Mobility flow

Movement prep

3 sets:

  • Single leg box jump x 5
  • Single Leg crossover DB Deadlifts x 10 each leg
  • DB Flutter Kicks x 20 reps each arm. Hold kettle bell and do flutter kicks.

Oly

Pause Snatch Balance: 3,3,2,2,1,1. Work up to a challenging weight. Pause for two seconds in the bottom of each rep.

@ Up to 85kg

3 Position Power Snatch (hang, below the knee, floor): 4 working sets. @ Up to 80kg

Power Clean + Push Jerk: (2+1) x 4 sets.

@ 80/85/90/95kg

Tempo back squats : 4 x 5 (3 seconds down, 2 second hold)

@ 100kg