2020 | WEEK17

Károly Török

Saturday

Warmup flow: https://youtu.be/g_09icA11e4

Power development

Deadlift up to heavy 5RM (160kg)

Then...

E1'30"

  • 5 Deadlift @ 85% of 5RM (130kg)
  • 5 Strict Deficit HSPU on 2 DBs

Metcon

5 rounds of the following EMOM

  • 10x Down-up to lunge
  • 1 rounds per side of DB OH carry @ 30kg
  • 20 shoulder-taps + crunch in push-up position in the remaining time
  • 20 russian twist + situp in the remaining time
  • 20 DB deadlift @ 2x30kg

Muscle endurance

2 rounds of

8 /side Goblet DB/KB Cossack squat @ Tempo 2020 8 /side DB/KB Single leg RDL @ Tempo 3012 8 /side Single arm DB/KB Rotational row @ Tempo 3012 8 /side Single arm DB/KB Floor press @ Tempo 3012

Sunday

Active recovery

Bike ~ 2 hours

Shoulder Recovery Flow, 27-minutes