2021 | WEEK28 | DAY 1

Károly Török

Monday

Warmup for snatch

Weightlifting

Two Sets w/ PVC or empty barbell:\ 5 Muscle Snatch, 5 Overhead Squat\ 4 Power Snatch, 4 Overhead Squat\ 3 Squat Snatch, 3 Snatch Balances\ 2 Squat Snatch, 2 Press in Receiving

Every 2 minutes, for 20 minutes (10 sets):\ Snatch x 1 rep

*Set 1 = 2 reps @ 70%\ Set 2 = 1 rep @ 75%\ Set 3 = 1 rep @ 80%\ Set 4 = 1 rep @ 85%\ Set 5 = 1 rep @ 88%\ Set 6 = 1 rep @ 91%\ Set 7 = 1 rep @ 94%\ Set 8 = 1 rep @ 97%\ Set 9 = 1 rep @ 99% or more\ *Set 10 = 1 rep @ 101% or more

@ Stopped at 88% since my technique started to degrade. After that (80kg) i've lost my focus.

Metcon

For time:\ 30 Pull-Ups\ 15 Overhead Squats (135/95 lbs)\ 20 Pull-Ups\ 10 Overhead Squats\ 10 Pull-Ups\ 5 Overhead Squats

Accessory

3 rounds of

  • 15 Hanging knee-raises
  • 10-10 DB side-bend
  • 10 Kang-squat