2020 | WEEK47 | DAY 2

Károly Török

Tuesday

Mobility flow

Movement Prep

3 sets:

  • Kb Reverse lunge into box Step Up x 5 each leg (hold kbs at side)
  • Single Arm Cross Over Body Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
  • 2 Arm KB Weighted Sit Ups x 10

Oly

Push Press: 3x5. On last rep of each set, hold overhead for twenty seconds.

@ Up to 70kg

3 position clean (hang, below knee, floor)+jerk: 5 working sets

@ 80/85/90/95kg+100kg fail

Clean Deadlifts Standing on 2” Riser: 4x3. No Straps and No Mixed grip! Try and go heavier than last week.

@ 110/120/120/120kg

Super set with

  • 5-5 DB curl @ 22,5kg
  • 15 Hollow rock
  • 5-5 DB Bulgarian split squat