2020 | WEEK19 | DAY 2

Károly Török

Tuesday

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

Power

Back squat 5/3/1 progression

Rest Week: 5 reps @ 57,5kg / 5 reps @ 70kg / 5 reps @ 85kg

Metcon

“75-second Chicken” 8 x 75-second AMRAP 40 Double unders 4 DB Thruster @ 2 x 22.5/15kg (50/35lbs) Lateral burpees over the DBs in the remaining time

Go every 2-minutes

*Rule. You must do more (or same) burpees on each round than you did on the previous round for them to count towards your total.*

Scores (burpees): 11/11/11/12/12/12/12/13

Finisher

3 rounds of

  • 10-second Hollow hold
  • Full roll to hollow hold (left)
  • 5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds)
  • 10-second Hollow hold (10-seconds)
  • Full roll to hollow hold (right)
  • 5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)

Rest 60-seconds

Accessory

2 rounds of

  • 8/8 Split squat @ 2x30kg DB
  • 12 Kang squat
  • 40m Farmer carry @ 2x30kg DB