2020 | WEEK23 | DAY 3

Károly Török

Wednesday - AM

Hip recovery flow ~ 27 minutes from https://thetrainingplan.co/home-workouts

Wednesday - PM

Lower body

EMOM 10

  • Banded single-leg extension
  • Bird-dog

EMOM 10

  • Side lunge slide outs /2 20kg DB
  • Banded pall-off press

EMOM10

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

Gymnastic

Max L lift

Into Max knee tuck

Into Max knee tuck hold

And then went for max strict t2b Hanging L-sit

Upper body

3 sets of:

  • 20 reps skull crushers
  • 10 reps banded chest press
  • 10 reps hand release push ups

Rest 2 min

Then

  • 10 barbell curls
  • 10 pull ups
  • 10-20 barbell rows