2020 | WEEK49 | DAY 3

Károly Török

Thursday

Mobility flow

Warmup

3 rounds of:

  • 10 shoulder dislocate
  • 10 band pull-apart
  • 10 air squat
  • 10-10m of Single DB farmer carry @ 22,5kg DB
  • 5 strict pull-up
  • 5 double DB arnold press

Oly

  1. Snatch Push Press + Pause OHS (1+3) x 5 working sets.

@ 50-60kg (60x2)

  1. Low Hang Power Snatch + Power Snatch (1+2) x 3, (1+1) x 2 working sets.

@ Up to 70kg. Bit sloppy today

  1. Power clean + Push Jerk + Behind the neck Jerk (1+1+1) x 5 working sets.

@ 80-90kg (90x1)

  1. Box Back Squats: 5x5 (sit just below parallel) - Work up to a heavy set of 5.

@ Up to 120kg

Accessory

Tabata 3 rounds of:

  • Hollow rock
  • DB side pull-through
  • Sit-up
  • Plank