2020 | WEEK18

Károly Török

Monday

Warmup flow: here

Skill

Handstand Walking strength sequence – 3 Rounds

3 Bunny hop to tuck handstand (3 reps) Hold tuck handstand on the third rep (10 seconds) Extend to full handstand (hold 5 seconds) 5 Handstand shoulder shrugs (slow reps) 10, alternating Handstand shoulder taps (or small hand placements) Lower knees back to tuck handstand (hold 5-10 seconds)

(aim for minimal rest b/t exercises)

Rest 2-minutes between each round

Snatch practice

Snatch Technique A (On the 0:00) Snatch Grip Sotts Press (0:00 – 4:00): 3 Sets of 5

Snatch Drop (4:00 – 8:00): 4 Sets of 4

Snatch Balance (8:00 – 12:00): 5 Sets of 3

Snatch Technique B (On the 12:00) On the 1:30 x 5 Sets: 1 Pausing High Hang Squat Snatch 2 Hang Squat Snatches (Knee Level)

Metcon

A) 4 Intervals (alternate A1/A2) A1. 6-minute AMRAP 2 – 4 – 6 – 8 – 10 – 12 etc. Pistols, alternating Handstand push up KB/DB Swing

Rest 3-minutes before A2

A2. 6-minute AMRAP 2 – 4 – 6 – 8 – 10 – 12 etc. Burpees DB Push press DB Squat

Rest 3-minutes before A1

Done @ 2x20kg DB

Finisher

2 to 3 rounds on DB

  • 10 L-sit pulses
  • 5-10 tuck sit extensions (single leg or double legs)
  • 10 to 20 second L-sit hold

Tuesday

Warm-up flow: https://vimeo.com/222405591/71f40d8504

Power

Squat 5/3/1 cycle progression 3rd week

5 reps @ 107,5kg / 3 reps @ 120kg / 2 reps @ 135kg

Skill

3 to 5 Rounds each arm 2 DB/KB Turkish get-up 2 DB/KB Windmill 2 DB/KB Single arm overhead squat

DB @ 20kg

Metcon

A) 3 sets of 3 intervals A1. 2-minute AMRAP 5 V-up 10 Push up 20 Air squat

Rest 1-minute before A2

A2. 2-minute AMRAP 30 Double unders 10 DB snatch, alternating

Rest 1-minute before A3

A3. 2-minute AMRAP 60m Shuttle run 8 DB Power clean over (VIDEO)

Rest 3-minutes before A1

DB @ 30kg

Wednesday

Hip recovery 27 minutes

Accessory

Variations between Curl, Triceps extension (weight/band), pull, light squats.

Thursday

Warmup flow: https://vimeo.com/222405591/71f40d8504

Skill

Bounding broad jump* – 5 x 3, go every 90-seconds

Snatch pull complex

On the 1:30 x 5 Sets: 1 Pausing Snatch Deadlift 1 Tempo Snatch Pull 1 Snatch Pull

@ 40 -> 70kg

Power

Front squat 5/3/1 progression 3rd week

5 reps @ 90kg / 3 reps @ 100kg / 3 reps @ 115kg

Metcon

3 Rounds, each for time 400m Run 30m Duck walk 400m Run 30m Handstand walk

Rest 1-minute between rounds

Friday

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Clean & Jerk practice

Jerk Technique (on the 0:00)

Strict Press in Split Jerk (0:00-4:00): 3 Sets of 5

Tall Jerk (4:00-8:00): 4 Sets of 4

Pausing Split Jerk (8:00-12:00): 5 Sets of 3

Clean and Jerk Technique (On the 12:00): On the 1:30 x 5 Sets: 3-Position Squat Clean 1 Split Jerk

Clean and Jerk (On the 20:00): In a 5-Minute Window: Build to a Moderately Heavy Clean and Jerk

@ Finished at 97,5kg

Metcon

For time 30 DB Thruster 30 DB Ground to shoulder 30 DB Squat 30 DB Push press 30 DB (forward) Lunges, alternating

Every minute, on the minute (including the 1st minute): 5 Burpees

Finisher

Handstand/pistol strength – For quality 2 Rounds 4 Negative handstand push up (5 to 8-second negative) 4/side Negative Pistol (5 to 8-second negative)

  • 2 Rounds 10 to 20-second Bottom of a push-up hold (planche or tricep push-up position) 15-second/side Bottom of a pistol hold
  • 2 Rounds 3 to 8 Wall facing handstand push up 8/side Pistols

Saturday

Warmup flow: https://vimeo.com/244700735/9c64fc1719

Skill

8' EMOM

20 to 40-second Handstand walk

Power

Deadlift to heavy triple

Then...

E1'30" x5

  • 6 Deadlift @ 135kg
  • 6 Strict Deficit HSPU on 2 DBs

Finisher

Tempo circuit – 4 Rounds, rest as needed

  • 8 Goblet DB Cyclist squat @ Tempo 2020
  • 8 side DB Single leg deadlift @ Tempo 2020
  • 8 Single arm DBHalf kneeling strict press @ Tempo 2020
  • 8 Single arm DBrow @ Tempo 2020

@ 30kg DB + 2x20kg DB

3 rounds of

  • 8 strict pull-up
  • 20" 20kg plate pinch grip hold
  • 10 V-up
  • 15" hollow hold

(Week based on TheTrainingPlan & CompTrain)