2021 | WEEK4 | DAY 4

Károly Török

Friday

Movement prop

3 Rounds:

  • Landmine Row x 10
  • DB windmills x 10 each side.
  • Hollow rocks x 30 seconds

Oly (Deload)

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

@ 30kg

Muscle Clean: 3x2

@ 40kg

Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing.

@ 30/40/50kg

Jerk Dip + Jerk: (1+1)x 4 sets @ 75% of best jerk.

@ 85kg

Snatch Deadlift: 3x2 @ 90% of best snatch.

@ 82,5kg

Accessory

4 rounds of

  • 7 diamond push-up - 7 regular pushup
  • 10-10 DB side bend @30kg
  • 15 BB stiff-leg deadlift
  • 15 Ab-wheel