2020 | WEEK23 | DAY 6

Károly Török

Saturday

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

Skill

Kneeling jump* + high jump – 6 x 1 + 1, go every 90-seconds to 2-minutes

Power

Go to heavy one rep Deadlift

@ finished on 190kg

Metcon

21/15/9 Deadlift - HS walk to PU bar

42/30/18 Pull-up - HS walk back to barbell

Accessory

4 Rounds of

  • 12 – 15 DB Bench press
  • 8 – 12/side Single-arm DB row
  • 8 – 12/side DB Death march

Rest as needed between exercises

@ 30kg DBs

B) 3 Rounds of

  • 8 – 12/side Single-arm half-kneeling DB press
  • 8 – 12 DB Bicep curl
  • 10 – 15/side Single-leg hip thrust
  • 20 hollow rock

@ 10-20kg DB