2020 | WEEK46 | DAY 4

Károly Török

Friday

Mobility flow

Movement prep

3 sets:

  • Double KB walking lunge x 14 steps
  • Banded Pull Apart (Palms up) x 15
  • 1 OHS + 1 Sots Press x 5 reps (PVC Pipe)

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

Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.

@ Up to 85kg

Pause Snatches from Blocks (bar should be right above the knee. Pause in receive for two seconds before standing): 5x2

@ 60/60/60/65/70 with couple of fails. Barbell have fallen behind my back = probably feets were too narrow

Snatch Deadlift: 3x3 @ 100% of best snatch

@ 90kg