2021 | WEEK2 | DAY 3

Károly Török

Thursday

Warmrup

3 rounds of:

  • 10 air squat
  • 16 cossacks
  • 30" plank
  • 20 jumping lunge
  • 30" wall sit
  • 10 Lu raises

Oly

Snatch Push Press + OHS (1+2) x 3, (1+1) x 2, Work up to a heavy for the day.

@ Up to 80kg

1” off the floor Power Snatch (go from the top down) + Power Snatch (1+2) x 3 @ 80% of best Power Snatch, (1+1) x 2 @ 80+%.

@ 3x65kg + 2x70kg

Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @80-85% of best power clean.

@ 90, 92,5x4 (1x fail on the 2nd try)

Tempo back squats: 4x4 @ 3 seconds down, 3 second pause at the bottom.

@ 90kg + 3x100kg

Back Squats: 2x 10 reps as fast as possible @ 65-70% of best back squat.

@ 100kg

superset with:

  • 10 ab wheel
  • 10-10 DB curl
  • 5 "behind-the-neck" pullup