2021 | WEEK2 | DAY 2

Károly Török

Tuesday

Movement prep

Three sets:

  • Tempo DB Thruster 6 seconds down, 6 seconds up x 4 reps.
  • Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles.
  • Double Arm KB flutter kicks x 30 seconds.

Oly

Strict Press: 5,4,3,2,1. Work up to a heavy single for th day.

@ Up to 60kg

Push press: 4x2. only count your working sets. Work up to a heavy double.

@ Up to 85kg (70/75/80/85)

2 POS clean (Below Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee.

@ Up to 100kg

Clean Pulls : 3x3 @ 95% of best clean.

@ 115kg

superset /w:

  • 6 weighted pullup @10kg
  • 9 dumbell bench press @2x30kg