2021 | WEEK11 | DAY 1

Károly Török

Monday

Warmup

3 rounds of

  • 50 Single-unders
  • 7 Walk-out on hands and push-up
  • 10 Lateral box-step
  • 20 Cossacks
  • 15-15" One-handed Ring push-up hold

Oly

Snatch Push Press: work up to a heavy triple

@ Up to 80kg

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2.

@ 80/85/90kg

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.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Snatches (reset after each on. no touch and go)

Even Minutes: 3 Tall Box Jumps

@ 70 + 4x72,5kg

Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week.

@ 120/125/130/132,5/132,5kg

Accessory

3 sets:

  • Ring Dips: max reps in 60 seconds. (35/30/34 reps)
  • Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank.