2020 | WEEK20 | DAY 6

Károly Török

Saturday

Warmup flow: https://youtu.be/6qnCHkJ8MgA

Skill

SKILL

A) Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats

B) Pistols – Continue working on these different variations (VIDEO)

Power

Go to a heavy Deadlift

@ 167,5kg

Metcon

E2' for 5 rounds

  • 9 Deadlift @ 100kg
  • 6 Strict HSPU on dumbells
  • 3 Cluster /w 2x30kg DBs

Accessory

A) Tempo circuit for 4 Rounds, rest as needed

  • 8 – 12 Goblet DB/KB Cyclist squat @ Tempo 2020
  • 8 – 12/side DB/KB Single leg deadlift @ Tempo 2020
  • 8 – 12/side Single arm DB/KB Half kneeling strict press @ Tempo 2020
  • 8 – 12/side Single arm DB/KB row @ Tempo 2020

B) Bench press circuit for 3 rounds

  • 12 floor press @ 2x20kg DBs
  • A core specific excercie (plank, hollow, etc.)
  • A core specific excercie (plank, hollow, etc.)