2020 | WEEK19 | DAY 4

Károly Török

Thursday

Warmup flow: https://youtu.be/aWjZRqLXMR0

Skill

Muscle up transition strength (10 -) 8 – 6 – 4 – 2 reps each Box Russian Dips Back support slide throughs Muscle-up transition push-ups

/w minimal rest

Power

Front squat 5/3/1 program rest week

5 reps @ 50kg / 5 reps @ 57,5kg / 5 reps @ 70kg

Metcon

3 Rounds, each for time 8 Devils press 20m DB Walking lunge 400m Run 20m DB Walking lunge 8 Devils press

Rest 1-minute between rounds

~5:10 / 5:20 / 5:30 /w 2x20kg DB

Finisher

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

/w minimal rest

Accessory

3 rounds of

  • 10 hollow rock
  • 10 sit-up
  • 10 DB side bend @ 20kg
  • 10 supinated pull-up