2021 | WEEK13 | DAY 1

Károly Török

Monday

Warmup

  • 50 Single-under
  • 10 shoulder-pass
  • 10-10 Upright row
  • 12 Lateral box-step over
  • 10 K2E + 1 Strict T2B
  • 10 Ab-wheel

Oly

1: Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

@ Up to 60kg

2a: Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.

2b: *in between sets perform 3 reps of: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”). With a light barbell.

@ 60/65/70/70/72,5kg + Deadlift /w 2x22,5kg DBs

3: Pause Back Squat + Back Squat: (2+2) x 5

@ 100/105/110/115/120kg

Accessory

3 sets:

  • 10 Ring Dips.
  • 20 Hollow Rocks of 30 sec Hollow Hold
  • Forearm plank into straight arm plank x 30 seconds (Move up and down from your forearms up into a straight arm plank, back down into a forearm plank. Keep going for 30 seconds.