2021 | WEEK12 | DAY 1

Károly Török

Monday (Deload)

Warmup

3 rounds of

  • 50 Single unders
  • 20 Cossacks
  • 5 Handstand walk-out
  • 5 Strict pull-up + 5 scapula pull-up
  • 12 Ab-wheel

Oly

Snatch Push Press + OHS( 1+1) x 4 working sets.

@ 60kg

High Hang Snatch: 5×2

@ 60kg

Back Squat: 5×3

@ 100-105kg

Gymnastics

EMOM 5'

  • 3 Strict muscle-up
  • 3 Strict HSPU

Accessory

3 sets:

  • Push ups: max reps in 60 seconds.
  • Chin ups: max reps in 45 seconds.
  • Plank on Swiss Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank.