2021 | WEEK10 | DAY 1

Károly Török

Monday

Warmup

Oly

Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

@ Up to 65kg

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2.

@ Up to 85kg /wo straps

Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

THEN

EMOM for 10 min (5 “working” sets):

1A: Odd Minutes: 3 Hang Snatches (right above the knee)

@ 70kg

1B: Even Minutes: 3 Tall Box Jumps

2: Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Re rack in between reps.

@ 110, 120, 130, 130, 130kg

CORE

3 sets:

  • 1 ring dip + 1 Knee Raise on Rings x 7 reps.
  • DB Side Bends x 20 each side. Slow and controlled @ 22,5kg
  • Forearm plank x 30 seconds.