2021 | WEEK10 | DAY 3

Károly Török

Thursday

Warmup

3 rounds of

  • 50 Single unders
  • 20 Stiffed leg deadlift
  • 10-10 Seated strict presses
  • 20 Cossacks
  • 1' plank

Oly

TRAINING

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets.

@ 40-45kg

Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (3+3)x2, (2+2) x 2, (1+1) x 3.

@ 40/45/50/55/60/70/70kg (not stable today)

Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.

@ 60kg

THEN

3 sets:

  • Single Arm Front Rack KB Hold Goblet Squat x 7 each side @ 10/22,5/22,5kg
  • Single arm DB Waiter Hold Step Up x 7 each leg @ 10kg DB
  • Strict Toes to Bar x 10 t2b/15 v- ups