2021 | WEEK9 | DAY 2

Károly Török

Tuesday

Warmup

3 rounds of

  • 16 cossacks
  • 10 Lateral box-steps
  • 30" wall-sit
  • 12 Barbell strict press
  • 12 Ab-wheel
  • 30" Hollow-hold

Oly

Jerk Dip + Jerk Balance + Tall Jerk + Jerk: (1+1+1+1) x 5 sets.

*in between sets perform a 30 second handstand hold .

@ Up to 50kg

Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3

@ 2x70kg + 80/85/90kg

Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets

@ 80/100/100/100kg

Accessory

3 sets:

  • Sit ups x 25
  • Push ups x 15
  • DB Windmill x 5/ side @ 22,5kg