2021 | WEEK2 | DAY 1

Károly Török

Monday

Mobility flow and warmup

3 rounds of

  • 10 Air squat
  • 10 shoulder dislocate
  • 10 Ring row
  • 10-10m single DB farmer carry
  • 10 Abwheel

Oly

Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease. Try and hit a weight heavier than last week.

@ 55, 65, 75kg

2 position snatch (low hang, floor): 2 sets @ 75% of best snatch. 2 sets @80%, 1 set @ 80+%.

@ 67,5kg/ 72,5/ 75kg (fail and then success on the 2nd try)

Snatch Deadlift: 4x3 @ 95% of best snatch.

@ 85kg

Front squat: 10x2 @ 85% of best front squat

@ 115kg

Accessory

3 rounds of:

  • 10-10 landmine deadlift (+20kg plate)
  • 20-20 DB side-bend @22,5kg
  • 10-10 DB row @ 30kg