2021 | WEEK5 | DAY 4

Károly Török

Friday

Warmup

  • Superman Y holds x 10 reps. Hold for two seconds at the top of each rep. These will be done with light weights. @ 2x2,5kg plates
  • Star Planks x 30 seconds each side.
  • Ring support Tuck Hold x 30 seconds

Oly

Strict high hang Muscle Snatch: 3x3

@ 30kg

Above the knee Muscle Clean: 3x3

@ 40kg

Pause Snatch Balance + Snatch Balance: (1+1) x 5. Work up in weight each set

@ Up to 80kg

Jerk Dip + Jerk: (1+1):

@ 75/80/85/92,5/80/85/92,5/97,5/102,5/105kg

Snatch Deadlift: 3x5 @ 100% of best snatch.

@ 90kg

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

@ 82,5kg