2020 | WEEK49 | DAY 4

Károly Török

Friday

Mobility flow

Movement prep

Three sets:

  • DB Flies x 10
  • KB Turkish Get Ups x 3 each side
  • Ring support Tuck Hold x 30 seconds

Oly

Muscle Snatch: 3x3

@ 40-45kg

Muscle Clean: 3x3

@ 50-60kg

Snatch Balance: 5 x 3. Work up in weight each set.

@ Up to 75kg

Jerk Dip + Jerk: (1+2)x 3, (1+1) x 2

@ Up to 90kg

Snatch Deadlift: 3x5 @ 90% of best snatch.

@ 82,5kg

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 80% of best snatch.

@ 72,5kg

Accessory

Tabata three rounds:

  • Hollow rock
  • Russian twist
  • Left-arm ring support hold
  • Right-arm ring support hold