2021 | WEEK14 | DAY 4

Károly Török

Friday

3 rounds of

  • 50 Single-unders
  • 10 Shoulder-pass
  • 10 PVC OHS
  • 10 Ring-row and hold
  • 12-14 Cossacks
  • 10 Ab-wheel
  • 10 Hollow-rock

Oly

Snatch Balance: 5×2. Build up to a heavy double.

@ Up to 80kg

in between sets, DB Z press x 5 reps. Heavy

Behind the Neck Jerk: 3,2,2,1,1,1. Work up to a heavy single for the day.

@ Up to 105kg

Snatch from the blocks (barbell right above knee): 3,3,2,2,1,1

@ Up to 70kg

Accessory

2 sets:

  • Hip extension on bench + 1 arm DB Row x 10 reps / side @ 22,5kg
  • Flutter kicks x 60 seconds
  • Hammer Curls x 10 @22,5kg