2020 | WEEK29 | DAY 2

Károly Török

Tuesday

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

Power

Squat activation

5/3/1 back squat progression - cycle 4

3 reps @ 110kg / 3 reps @ 125kg / 3+(4) reps @ 140kg

Metcon

A) 20-minute EMOM (1) – DB Reverse lunges (2) – Seated DB see-saw press (3) – DB Single leg deadlift (4) – Bent over DB see-saw row (5) – Rest and recover

@ 10 lunges /w 2x30kg DB / 9-10 press /w 2x22,5k DB / 10 RDL /w 2x30kg DB / 12 row /w 2x30kg

B) 12 or 16-minute EMOM (1) – DB Bench (or floor) press (2) – DB Cossack squat, alternating (3) – Banded monster walk (forward, backward, sideways) (4) – Rest and recover

@ 10 bench press /w 2x30kg DB / 14 cossack squat /w 1x30k DB

Accessory

Midline strength circuit 10 – 8 – 6 – 4 – 2 V-up pulses + hold last rep Hollow hold w/ double leg extensions overhead Compression slides

Then 3 rounds of ...

  • 40 russian twist
  • 10 S. T2B
  • 15-15" one hand push up hold