2021 | WEEK14 | DAY 1

Károly Török

Monday

Warmup

3 rounds of

  • 50 Single-unders
  • 15 Air-squats
  • 10 Cossacks
  • 15 Banded pull-apart
  • 30" Wall-sit into 12 lunge steps
  • 15 Sit-up into 10 Arch-rock

Oly

Snatch Drop + Sotts Press (3+3) x 3. Light and Snappy with Precise movement!!

@ 20/20/30kg

Snatch Push Press + Snatch Balance + OHS: (1+1+2) x 2, (1+1+1) x 3 sets.

@ 50/60/60/70/72,5/75kg

Snatch High Pull + Power Snatch + Snatch High Pull + Snatch (1+1+1+1) x 3 sets.

@ 60/65/70kg

Snatch High Pull + Snatch: (1+1) x 3 sets.

@ 72,5/75/77,5kg

Back Squat: 1.1.1. x 6 sets. Each set is 3 singles with 20 seconds rest in between reps.

*Perform three HIGH box jumps in between sets.

@ 120/122,5/125/127,5/130/132,5/132,5kg

Accessory

3 sets:

  • 5-10 pause ring push ups (Hold for three seconds in the bottom and three seconds at the top of each rep).
  • Weighted Plank x 60 seconds (Plank on top of two boxes with a weight hanging from waist)
  • Single Arm Alternating DB Press x 20 reps (hold two dumbbells in front rack position. Alternate pressing dumbbells overhead at a steady tempo).