2020 | WEEK48 | DAY 4

Károly Török

Friday

Mobility flow

Movement prep

3 sets:

  • Sand bag hold wall sit x 30 seconds.
  • DB front rack walk x 200ft.
  • 1 OHS + 1 sots Press x 5 reps (Light Barbell)

Oly

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

@ Up to 50kg

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

@ Up to 85kg

Jerk Dip + Jerk: (2+ 1) x 3 working sets. Work up to a medium, heavy weight.

@ 80 - 90kg

Snatch from Blocks (bar should be right above the knee): 3,3,2,2,1,1.

@ Finished @ 77,5kg

Snatch Deadlift: 3x3 @ 105% of best snatch

@ 95kg