2021 | WEEK2 | DAY 4

Károly Török

Friday

Warmrup

Three sets:

  • Supinated Grip Chin Ups x 10
  • KB See Saw Press x 20 reps.
  • Ring support Hold x 45 seconds

Oly

Muscle Snatch: 3,3,2,2,1,1. Work up to a heavy single.

40, 45, 47,5, 50

Muscle Clean: 3x3. Keep these at a medium load. I want them to be snappy!

50

Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set.

60, 70, 72,5, 75, 77,5 2x80

Jerk Dip + Jerk: (1+2)x 3, (1+1) x 2

80, 85, 90, 2x100

Snatch Deadlift: 3x4 @ 100% of best snatch.

90

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch.

82,5

superset /w

  • 3-3 DB press @ 22,5kg
  • 10 delt raise
  • 15 Dip