2020 | WEEK24 | DAY 6

Károly Török

Saturday

Warmup flow: Lunge flow

Warmup for deadlift:

  • Banded monster walks
  • Suitcase deadlift
  • Hollow rock

Power

DL/PU 5/3/1 Wendler cycle

A. C1/W1 In every 2-3 mins alternate 0:00-2:00: 5 Deadlift@65% 2:00-4:00: 8 Pull up@65% 4:00-6:00: 5 Deadlift@75% 6:00-8:00: 8 Pull up@75% 8:00-11:00: Max UNBROKEN reps Deadlift@85% 11:00-14:00: Max UNBROKEN reps Pull up@85%

B. EMOM 10’ Odd: 10 Bench Press@50% of max weight today Even: 10 Deadlift@50% of max weight today

Deadlift base number: 180kg, Pull-up base number 47kg

@ Deadlift (miscalc.): 110kg / 130kg / 150kg, Pull-up (miscalc.): 10kg / 15kg / 20kg

EMOM @ 85kg / 10kg

Accessory

3 rounds of

  • 6-6 Box step ups 50cm /w 2x22,5kg DB
  • 6-6 Half kneeling press @ 22,5kg DB
  • 12 Barbell biceps curls
  • 10-10 DB rows @ 30kg DB