2021 | WEEK1 | DAY 1

Károly Török

Saturday

Mobility flow and warmup

3 rounds of

  • 10-10 Upright row
  • 10 banded pull-apart
  • 10 shoulder dislocate
  • 16 Cossack squat
  • 1' plank

Oly

Snatch Push Press + Pause OHS + OHS (1+1+2) x 5. Try to work up to a weight that is 5# heavier than your snatch.

@ Worked up to ~85kg

1” off the floor 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

Power clean + Push Jerk + Behind the neck Jerk (1+1+1) x 5 working sets @80-85% of best Power clean.

@ 3x90kg + 2x92,5kg

Box back squats: 5x5 (sit just below parallel. Sit the hips way far back)

@ 110kg

Superset with

  • Dumbell curl
  • Ring dip
  • Bulgarian split squat