2020 | WEEK21 | DAY 2

Károly Török

Tuesday - AM

Warmup-flow: https://youtu.be/a1spyh3XP7Q

Skill

Handstand workout (VIDEO) 3 rounds of – 20-seconds on : 10-seconds off Front support wall walks 45 degree handstand shoulder taps Scapular wall angels Standing 45 degree hip taps Standing reverse 45 degree shoulder peeler hold Supine hollow hold with wrist flat to wall

Power

5/3/1 Back squat progression - cycle 2

3 reps @ 110kg / 3 reps @ 125kg / 3 reps @ 140kg

Metcon

8 x 2-minute AMRAP 5 Pull ups 10 DB split snatch, alternating 15 Goblet squat

Rest 2-minutes between AMRAPs

@ 1 rounds + 1-2 squat /w 30kg DB

Tuesday - PM

Accessory

EMOM10

  • 16 forward lunge /w 2x20kg DB
  • 8-8 pall-of press

EMOM10

  • 8-8 RDL /w 20kg DB
  • 8-8 banded wood chops

EMOM10

  • 10 Goblet squat /w 30kg DB
  • 24 Dead bug

EMOM8

  • 40" DB front-rack wall-sit /w 2x20kg DB
  • 10 stiff-legged deadlift /w 1x20kg DB