2020 | WEEK19 | DAY 1

Károly Török

Monday

Warmup flow (ankle): https://vimeo.com/191610836/f05115b9ad

Skill

A) Handstand strength complex – 3 Rounds (VIDEO) 3 Front support to elevated downward dog stretch 10-second Pike handstand hold 5-10 Pike handstand shoulder shrugs 2 Pike handstand with single-leg extensions (5-second hold each rep) 10 Pike handstand shoulder taps, alternating

Rest as needed

Snatch practice

Warmup 0:00 - 12:00

  • Snatch grip press
  • Drop snatch
  • Snatch balance

Then...

Go to heavy Pause Snatch (3" @ bottom, 3" @ top position)

Finished @ 80kg

Then...

EMOM 5'

2 Pause Snatch @ 85% of daily heavy

Done @ 67,5kg

Metcon

A) 3 Intervals (A1 / A2 / A1) A1. 8-minute AMRAP 1 – 3 – 5 – 7 – 9 etc. Strict pull-up 2 – 6 – 10 – 14 – 18 etc. Push up 3 – 9 – 15 – 21 – 27 etc. Air squat

Rest 2'

A2. 8-minute AMRAP 8 DB Snatch, alternating 4 Pistols, alternating 2 Strict Handstand push up

Rest 2'

@ 30kg dumbell

Finisher

3 rounds

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

Rest 60"

Based on TheTrainingPlan