2020 | WEEK50 | DAY 3

Károly Török

Thursday

Mobility flow

Warmup

3 rounds of

  • 15 banded pull-apart
  • 10 walking lunge
  • 5-5 DB arnold press
  • 1' plank

Oly

  1. Snatch Push Press + Pause OHS (1+2) x 5. Try and get higher than last week.

@ 60-70kg

  1. Below the knee Power Snatch (go from the top down) + Power Snatch (1+2) x 3 @ 75% of best Power Snatch, (1+1) x 2 @ 80%.

@ 3x60kg, 2x65kg

  1. Power clean + Push Jerk + Behind the neck Jerk (1+1+1) x 5 working sets @75-80% of best clean.

@ 90kg

  1. Box back squats: 3x5, 2x 10. (sit just below parallel. Sit the hips way far back).

@ 3x120kg + 2x90kg

Accessory

6-7-8 reps of

  • String pull-up
  • DB row per side