2021 | WEEK12 | DAY 4

Károly Török

Friday (Deload)

Warmup

3 rounds of

  • 50 Single-under
  • 5-5 Lateral Box-step /w single DB @ 10kg
  • 16 Air-squat
  • 16 Band pull-apart
  • 10-10 Arnold-press @ 10kg
  • 1' plank

Oly

1. Snatch Balance: 3,3,2,2,1,1

@ Up to 40/45/50kg

2. Strict Press: 5×2

@ 40-50kg

3.a. Good Mornings: 3×10 @ 20-30kg

3.b. Single Leg DB Deadlifts: 3×7 each leg @ 22,5kg

*super set good mornings and single leg dl

THEN

3 sets:

  • Superman back-extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm) @ 22,5kg
  • Flutter kicks x 60 seconds
  • Hammer Curls x 10 @ 2x10kg