2021 | WEEK6 | DAY 3

Károly Török

Thursday

Warmup

3 rounds of

  • 10-10 strict press
  • 10-10 upright row
  • 16 cossack squats
  • 45" wall-sit
  • 1' plank

Oly

Snatch Push Press + OHS + Snatch Push Press + OHS: (1+1+1+1) x 5 working sets.

@ 50/60/70/75/75kg

Snatch pull+ snatch high pull + power snatch: (1+1+1) x 4 working sets.

@ 60/65/65/65kg

Power clean + Push Jerk + Pause Behind the neck Jerk (1+1+1) x 5 working sets @85-90% of best power clean.

@ 95/100(X)/100(X)/100/100kg

Tempo back squats: 5x3 @ 3 seconds down, 3 second pause at the bottom.

@ 90/90/95/95/95kg

Back Squats: 1 x 20 reps @ 65-70% of best back squats.

@ 105kg