2021 | WEEK5 | DAY 1

Károly Török

Monday

Warmup

3 rounds of

  • 7 PVC shoulder dislocate
  • 7 PVC OHS
  • 10-10 DB hang c&j
  • 30" wall-sit
  • 30" swiss-ball plank

Oly

Snatch Push Press: 2x3, 2x2, 2x1. Work up in weight as reps decrease

@ 60,70,80kg

3 position snatch (high hang, low hang, floor): 2 sets @ 72% of best snatch. 2 sets @ 77%. 1 set @ 82%

@ 65,70,... 2x75kg (1x fail)

Snatch Deadlift: 3x5 @ 95% of best snatch.

@ 85kg

Front squat: 10x2 @ 85% of best front squat

@ 117,5kg

Accessory (at home)

3 rounds of

  • 7-7 DB strict press @ 22,5kg

5 rounds of

  • 10 DB alt. curls @ 2x22,5kg
  • 30" farmer hold

3 rounds of

  • 5-5 DB skull-crusher (assisted) @ 22,5kg

3 rounds of

  • 7 DB rows @ 2x22,5kg