2021 | WEEK13 | DAY 2

Károly Török

Tuesday

Warmup

  • 50 Single-under
  • 5-5 Cuban press
  • 16 Air-squat
  • 10 Cossacks
  • 30" wall-sit
  • Famer walk /w 22,5kg DB

Oly

1a:Jerk Dip + Tall Jerk + Press in Split+ Jerk: (1+1+1+1) x 3 sets.

1b:*in between sets perform a 30 second handstand hold .

@ Up to 40kg

2: Hang Clean (go from the ground up, not from the top down) + Front Squat + Clean + Jerk: (1+1+1+1) x 5

@ Up to 70kg only (small back injury)

Body armor

Go to a heavy Bench press then...

EMOM 10'

  • Odd: 8-7-6-5-4 Bench press @ 80kg
  • Even: 7 Ring row + 8-7-6-5-4 Strict pull-up

Accessory

3 sets:

  • GHD sit ups x 25
  • Push ups x 15
  • DB Windmill x 5/ side