2020 | WEEK47 | DAY 1

Károly Török

Monday

Mobility flow

Movement Prep

3 sets:

  • Goblet Hold Reverse Lunge + Lateral Lunge x (5x5) each leg.
  • Face Down DB Row on Bench x10
  • Weighted (barbell) Glute Bridges (hold one second at the top) ( Start with back on the bench)

Oly

Snatch Push Press + Pause Over head Squat: (5+1) x 3 working sets.

@ 50kg

Snatch Balance: Work up to a. heavy. double for. the day.

@ Up to 80kg

Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 3 Sets.

@ Up to 80kg

Snatch deadlift + Snatch: (1+1) x3 Sets.

@ 82,5/82,5/85kg

In The Hole Front Squats: 4x3. Work uo to a challenging set. *In between sets perform 3 tall box jumps.

@ 70-80-90-100 kg

Metcon

21-15-9

  • DB snatch @30kg
  • HS walk to T2B station
  • T2B
  • HS walk back