2021 | WEEK11 | DAY 3

Károly Török

Thursday

Warmup

3 rounds of

  • 50 Single-under
  • 20 Cossacks
  • 7 Strict pull-up
  • 10-10 Single DB OHS
  • 20 Hollow-rock

Oly

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom) + Drop Snatch: (5+2+3) x 3 sets.

@ 30/30/40kg

Snatch High Pull + Power Snatch + Snatch High Pull + Snatch: (1+1+1+1) x 5 working sets.

@ 60/65/65/70/75kg

Clean Pull + Power Clean + Push Jerk: (1+1+1) x 3 sets. Stay light and work speed here.

@ 60kg

Accessory

3 sets:

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