2021 | WEEK6 | DAY 4

Károly Török

Friday

Warmup

Three sets:

  • Back extension on floor
  • Alternating single arm dumbbell row x 10 reps. Hold the hip extension the whole time.
  • DB See Saw Press x 20 reps.
  • Star Plank Hold x 45 seconds

Oly

Muscle Snatch + Snatch Drop (3+3) x 3 sets.

@ 30/35/40kg

Muscle Clean + Tall Clean: (3+3) x 3 sets. Keep these at a medium load. I want them to be snappy!

@ 40/45/50kg

Snatch Balance: 3,2,2,2,1,1,1. Work up in weight each set.

@ 60/70/75/80/85/87,5/90kg

Jerk Dip + Push Jerk + Jerk: (1+1+1) x 5 working sets

@ 80-100kg

Snatch Deadlift: 3x3 @ 105+% of best snatch.

@ 95kg

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 95% of best snatch.

@ 85kg