2020 | WEEK26 | DAY 4

Károly Török

Thursday

Warmup flow: https://youtu.be/g_09icA11e4

Skill

Kneeling jump* – 6 x 2, go every 90-seconds

Power

Front squat 5/3/1 progression - cycle 3

5 reps @ 97kg / 3 reps @ 110kg / 1+(2) reps @ 113kg

Metcon

3 Rounds, each for time 50 Air squat 400m Run 30 DB Swings 200m Run 10m Handstand walk

Rest 1-minute between rounds

@ 1x22,5kg DB, times: 5:11 / 5:38 / 5:36

Finisher

V-up conditioning complex 10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold Single leg v-up pulses + hold Single leg straddle up pulses + hold L-sit pulses + hold V-up snaps + hold (Straight or tuck)

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Extra

3 rounds of

  • 6 Barbell good morning
  • 6 Back rack barbell press