2020 | WEEK50 | DAY 4

Károly Török

Friday

Mobility flow

Movement prep

Three sets:

  • Chinese Row x 10 @ 1x22,5kg DB
  • KB Turkish Get Ups x 3 each side @1x10kg DB
  • Ring support Hold x 45 seconds

Training:

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

@ Up to 52,5kg

Muscle Clean: 4x3

@ Up to 65kg

Snatch Balance: 5 x 2. Work up in weight each set.

@ Up to 80kg

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

@ 2x80, 1x85,1x90, 1x100

Snatch Deadlift: 4x4 @ 95% of best snatch.

@ 85kg

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 85% of best snatch.

@ 75kg

Superset /w 8-8 curls