2020 | WEEK30 | DAY 4

Károly Török

Thursday

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

Skill

Handstand holds – Accumulate 1 to 3-minutes of handstand holds (freestanding or supported), rest as needed between sets and focus on good body positions rather than long sets.

Power

Front squat 5/3/1 progression - cycle 4

5 reps @ 101kg / 3 reps @ 114kg / 1+(3) reps @ 126kg

Metcon

4 Rounds, each for time

  • 1' Single unders
  • 20 Pull-up
  • 40 Air squat
  • 20 DB Swings
  • 20m Handstand walk

@ 3:38 / 3:34 / 3:28 / 3:24

Finisher

3 Rounds each arm 1 KB Turkish get-up 2 KB Windmill 3 KB Single arm overhead squat

@ 1x22,5kg DB