2020 | WEEK21 | DAY 1

Károly Török

Monday

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

Skill

Handstand walk strength circuit – 3 rounds of: 10-second front support hold 10 front support shoulder taps 10-second 45 degree handstand hold 10 shoulder taps (or small hand placements) in the 45 degree handstand position 10-second full handstand hold 10 shoulder taps or small transition steps

Rest 60-seconds between each round

Snatch practice

Snatch Technique (0:00 – 8:00) 5 Sets of:

  • 1 Pausing High Hang Squat Snatch
  • 1 Pausing Hang Squat Snatch
  • 1 Pausing Squat Snatch

Snatch Waves (8:00 – 17:00) On the Minute x 9: Minute 1: 1 Squat Snatch Minute 2: 1 Squat Snatch Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch Minute 5: 1 Squat Snatch Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch Minute 8: 1 Squat Snatch Minute 9: 1 Squat Snatch

@ 85kg finish

Metcon

4 or 5 Intervals [A1 – A2 – A1 – A2 - A1] A1. 5-minute AMRAP 10m DB Overhead walking lunges (left arm) 10 V-up 10m DB Overhead walking lunges (right arm) 10 Push up

Rest 2-minutes before A2

A2. 5-minute EMOM 35 Double unders DB Devils press for the remaining of each minute

Rest 2-minutes before A1

DB @ 30kg for the lunge + 2x20kg for the Devil presses

Finisher

Turkish get up exploration (VIDEO) – 3 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill