2020 | WEEK23 | DAY 4

Károly Török

Thursday

Wamrup-flow: https://youtu.be/g_09icA11e4

Skill

Tumbling - https://vimeo.com/424337867/37c277beb0

Explore the different rolling variations from the video for 10 to 15-minutes.

Power

Front squat 5/3/1 progression - cycle 2 - rest week

5 reps @ 50kg / 5 reps @ 65kg / 5 reps @ 75kg

Metcon

Intervals – 4 rounds of 200m Run 20 DB swing 200m Run 20 Goblet squat

~2 minutes rest between rounds

/w 1x30kg DB

@ 3:31 / 3:15 / 3:10 / 3:10

Finisher

Muscle up transition strength

  • Bench Dips @ 20 - 16 - 14 ...
  • Back support slide throughs (hands on DBs) @ 10 - 8 - 6 ...
  • Muscle-up transition push-ups @ @ 10 - 8 - 6 ...