2021 | WEEK14 | DAY 2

Károly Török

Tuesday

Warmup

3 rounds of

  • 50 Jumping-jack
  • 5 Walk-out on hands
  • 10 Cossacks
  • 10 Lateral box-step
  • 10 Scapula pull-up
  • 1' Plank on Swiss-ball

Oly

Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets.

*in between sets perform a 45 second handstand hold .

@ 20-30kg

Clean From 1 inch off floor (go from the top down) + Front Squat + Jerk + Clean: (1+1+1+1) x 5.

@ Up to 92,5kg (started from 75kg)

Clean Deadlift with pause at Below knee + Clean Pull: (2+3) x 4 sets.

@ 70/90/100/105kg

Accessory

3 sets:

  • GHD sit ups x 25
  • Russian twist x 10 each side @ 15kg plate
  • DB Windmill x 5/ side @ 10kg DB