2021 | WEEK6 | DAY 2

Károly Török

Tuesday

Warmup

Three sets:

  • Tempo Goblet Squats: 6 seconds down, 6 seconds up x 4 reps.
  • Banded Hip Circles x 10 each leg, counter clockwise and clockwise circles. Place band right above knees while on your hands and knees and complete hips circles.
  • Ring knee tuck into L-sit x 5 reps

Oly

Strict Press: 5,5,4,4,3,3.

@ 45/50/52,5/55/57,5/60kg

Push press: 8,6,4. Make these challenging.

@ 70/75/80kg

2 POS clean (At the Knee, floor)+ jerk (2+ 1) x 5 working sets. Go from the top down on the below the knee. Make sure you don’t sit back too far on your heels on the eccentric!

@ 80/85/90/95/95kg sluggish today

Clean Pulls : 3x3 @ 105% of best clean.

@ 126kg

Accessory

Three rounds of:

  • 10 strict ring dip
  • 10 rear delt. fly
  • 10-10 side-bend @ 30kg DB
  • 10 Hollow rock
  • 10 supinated strict pull-up