2020 | WEEK47 | DAY 4

Károly Török

Friday

Mobility flow

Movement Prep

3 sets:

  • DB Front Rack Wall sit March x 30 steps.
  • Banded Pull Apart (Palms up) x 10
  • Banded Pull Apart (palms down) x 10
  • 1 OHS + 1 Sotts Press x 5 reps (Light Barbell)

Oly

Muscle Snatch: 3,3,2,2,1,1,1

@ Up to 45kg

Snatch Balance: 3, 3, 2, 2, 1, 1

@ Up to 85kg

Pause Jerk Dip + Jerk Dip + Jerk: (1+1+1) x 5 working sets. Work up to a heavy for the day.

@ Up to 90kg

Snatch from Blocks (bar should be right above the knee): 3x2, 3x1. Work up to a heavy single.

@ Up to 72,5 - 75kg

Snatch Deadlift: 3x3 @ 105% of best snatch

@ 95kg