2020 | WEEK52 | DAY 2

Károly Török

Tuesday

Warmup

Movement prep

Three sets:

  • Single arm DB upside down Carry + Press: Walk 10 ‘ press three times. 3 times each side.
  • Banded Lateral walk + goblet squat x 10 steps to the right plus 7 squats, 10 steps to left plus 7 squats. Hold goblet squat position the whole time.
  • Pigeon Pose Hip extensions x 10 each side

Oly

Strict Press + Push Press (2+3) x 3

@ Up to 50kg

Push Press: 3x3. Continue building off of previous sets and build to a heavy triple.

@ Up to 80kg

3 POS clean + jerk: (3+1) x 5 @ 75-80% of best clean and jerk.

@ 85kg (+1 set @ 87,5kg)

Clean Pulls : 3x3 @ 90% of best clean.

@ 110kg

Gymnastics

  • 30% (6 reps) Dead stop strict HSPU
  • 50% (10 reps) Strict HSPU
  • 70% (14 reps) Kipping HSPU

Accessory

3 rounds of

  • 8 bench press @ 60% (70kg)
  • 8 strict pull-up
  • 50 toe-touches