2020 | WEEK32 | DAY 2

Károly Török

Tuesday AM

Colleague group training

EMOM 9'

  • 40" row
  • KB press 16-16kg
  • KB cossacks 4-4

3 rounds of

  • KB - Box complex in front r. pos.

(4-4 reps. 1 rep is: From kneeling, lunge, box step, squat, step down, step up, -down)

E1'30" (for 15 minutes) for meter/cal on Assault bike

  • 4-4 DB snatch 30kg
  • 15 pushup
  • 15 t2b

Back squat progression

5/3/1 progression - cycle 5

5 reps @ 105kg / 5 reps @ 120kg / 5 reps @ 135kg

Tuesday PM

A) 20-minute EMOM

(1) – Bulgarian split squat (left leg) @ 22 resps

(2) – Standing DB press @ 7-7 22,5kg DBs

(3) – Bulgarian split squat (right leg) @ 22 reps

(4) – Bent over DB row @ 10-10 30kg DBs

(5) – Rest and recover

B) 12 EMOM

(1) – 3-5 Strict RMU

(2) – Single leg DB deadlift, alternating @ 5-5 30kg DBs

(3) – Banded monster walk (forward, backward, sideways)

(4) – Rest and recover