2020 | WEEK31 | DAY 2

Károly Török

Tuesday AM (Rest week)

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

Skill

Pistols – Practice these different variations (VIDEO)

Power

Back squat 5/3/1 progression - cycle 4

@ 5 reps /w 65kg / 5 reps /w 80kg / reps @ 95kg

Metcon

A) 20-minute EMOM (1) – Bulgarian split squat (left leg) (2) – Standing DB see-saw press (3) – Bulgarian split squat (right leg) (4) – Bent over DB see-saw row (5) – Rest and recover

@ 10kg DBs

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

@ 22,5k DBs

Finisher

Core conditioning – 3 round of (VIDEO) 10 Supine PPT pulses (10-second hold on last rep) 10 Supine leg raises 10 Top half hollow pulses (10-second hold on last rep) 10 Bottom half hollow pulses (10-second hold on last rep) 10-Sec Supine Elbow flutters/ forward scissor kicks 10-sec Supine Elbow sideways scissor kicks 10 Elbow bounces (10-second hold on last rep) 20 to 30-sec Kneeling long hollow hold

Tuesday PM

SMR

Back & forearm activation, slow pull-ups + holds

Metcon

Death by Ring Push-up

@ failed in the 21th round

Accessory

3 ronunds of

  • 10 kang squat
  • DB side-bend /w 22,5kg DB