2020 | WEEK28 | DAY 2

Károly Török

Tuesday AM

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Power

Back squat 5/3/1 progression - cycle 4

5 reps @ 101kg / 5 reps @116kg / 5 reps @ 132kg

Accessory

A) 20-minute EMOM (1) – DB lateral lunge, alternating (2) – Seated DB see-saw press (3) – DB Single leg hip thrust, alternating (4) – Bent over DB see-saw row (5) – Rest and recover

@ Lateral lunge 8-10 /w 2x22,5kg, Press 9-11 reps /w 2x22,5kg, Hip thrust 8-8 /w 22,5kg-30kg DB, Row 10-10 reps /w 2x30kg DB

B) 12-minute EMOM (1) – Single leg DB deadlift, alternating (2) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO) (3) – DB Reverse lunge, alternating (4) – Rest and recover

@ RDL 12 reps @ 2x30kg, Lunge 14 reps @ 2x30kg DB

Tuesday PM

Warmup & activation to handstand

Handstand walk skill – 3 Rounds (VIDEO) 3 Front support to elevated downward dog stretch 10-second Pike handstand hold 5 – 10 Pike handstand shoulder shrugs 2 Pike handstand with single-leg extensions (5-second holds) 10 Pike handstand shoulder taps

Metcon

4 rounds: 3' ON - 1' OFF of:

  • 10 push press on arm @ 22,kg DB
  • 15m hsw
  • 10 push Press
  • 15 hsw
  • Single under in the remain remaining time

@ ~0-10 SU in one interval

Skill

12' ring HSPU practice

  • climb +30" static hold + slow eccentic
  • change legs + press

Accessory

3 rounds of

  • 30" ring pushup hold
  • 10 V-up
  • 20 "Knee - touches"
  • 15"-15" Star plank