2021 | WEEK9 | DAY 3

Károly Török

Thursday

Warmup

3 rounds of

  • 20 cossacks
  • 10-10 Upright row
  • 10-10 Strict press
  • 5 Strict pull-up
  • 15 Hollow-rock

Oly

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets.

@ 40-45kg

Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (2+2)x3, (1+1) x 3.

@ 40-50-60-65-70-75kg

Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.

@ 60kg

Accessory

3 sets:

  • Single Arm Front Rack DB Hold Goblet Squat x 7 each side
  • Single arm DB Waiter Hold Step Up x 7 each leg
  • Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups