2021 | WEEK13 | DAY 3

Károly Török

Thursday

Warmup

Oly

TRAINING

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

*in between sets, perform crossover symmetry.

@ 30-40kg primer

Snatch High Pull +Power Snatch with a pause (pause in receive for 1 second) + OHS: (1+1+1) x 5 working sets.

@ Up to 72,5kg (start from 60kg)

Clean Pull + Power Clean with pause in receive (pause for one second) + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.

@ 60kg

Accessory

3 sets:

  • Single Arm Front Rack DB Hold Goblet Squat x 7 each side
  • Single arm DB Waiter Hold Step Up x 7 each leg
  • Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups