2020 | WEEK27 | DAY 6

Károly Török

Saturday

Warmup flow: https://youtu.be/a1spyh3XP7Q

Power

Warmup to deadlift (glute based)

Schema from WEEK102

C1/W4 In every 2 mins alternate (Rest week)

0:00-2:00: 5 Deadlift@72kg

2:00-4:00: 8 pullup@20kg

4:00-6:00: 5 Deadlift@80kg

6:00-8:00: 7 pullup@25kg

8:00-10:00: 5 Deadlift@108kg

10:00-12:00: 8 pullup@30kg

Accessory

A) 4 Rounds

  • 8 /side Single-arm half-kneeling DB press 1x22,5kg
  • 10 /side Single-arm DB row1x30kg
  • 10 /side Single leg DB deadlift 1x30kg

Rest as needed between exercises

B) 4 Rounds

  • 14 DB See-saw Bench 2x30kg
  • 12 /side Bulgarian split squat
  • 8 barbell Bicep curl

C) 10,8,6,4,2

  • 10 banded wood chops
  • 10 banded triceps extensions
  • 10 v-up + hold