2021 | WEEK8 | DAY 4

Károly Török

Friday (Deload)

Warmup

Movement Prep:

Three sets:

  • Pendlay Row x 10
  • DB windmills x 10 each side.
  • Hollow rocks x 30 seconds

Oly

Muscle Snatch + Sotts Press: (3+3)x 3 working sets.

@ 30kg

Muscle Clean: 3x2

@ 40kg

Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing.

@ 40/45/50kg

Jerk Dip + Jerk: (1+1)x 5 sets @ 70% of best jerk.

@ 80kg

Snatch Deadlift: 3x3 @ 85% of best snatch.

@ 77,5kg