2021 | WEEK3 | DAY 4

Károly Török

Friday

Warmup

Three sets:

  • Superman DB Y holds x 10. Pause at top for two seconds (these will be light)
  • KB side Plank (in side plank, hold kb with other arm) x 20 sec each side.
  • Hollow Hold x 45 seconds

Oly

Muscle Snatch + Sotts Press: (3+3)x 3 working sets.

@ 2x30kg + 1x35kg

Muscle Clean: 3x3

@ 40/50/60kg

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

@ 50/60/70/80/82,5/85kg

Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets.

@ 60/70/80/90/100kg

Snatch Deadlift: 3x3 @ 100% of best snatch.

@ 90kg

Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% of best snatch.

@ 82,5kg

Accessory

3 rounds of

  • 5-5 DB curl @2x22,5kg
  • 5 strict pull-up
  • 10 rear-delt fly
  • 10 kang squat