2020 | WEEK33 | DAY 2

Károly Török

Tuesday AM

Colleague group training

3 rounds of

  • 6-6 KB Halo
  • 5-5 Backward lunge
  • 5 Divebomber

Additional shoulder work

AMRAP 15'

  • 10 Double KB clean @ 2x24kg
  • 30m Double KB Front rack carry
  • 10 KB Floor press
  • 15 cal row at damper 10

3 rounds of

  • 10-10 Light KB press in lunge position

Tuesday PM

Skill

Overhead skill complex – 3 Rounds for quality 1 DB/KB Turkish get-up 2 DB/KB Windmill 3 DB/KB Overhead squat

@ 22,5k DB

Power

Back squat 5/3/1 progression - cycle 5

3 reps @ 112kg / 3 reps @ 128kg / 3 reps @ 144kg

Accessory

16-minute EMOM (1) – 3 point planche lean complex (10 to 15-seconds each position, feet against a wall – VIDEO) (2) – Single leg DB deadlift, alternating (3) – DB forward lunge, alternating (4) – Rest and recover

@ 2x30kg DB

Finisher

Hip circuit (VIDEO) – 2 rounds of: 20 – 30s/side Lying hip raise 3 x 6 – 10/side Banded standing 3-way kick back 20 – 30s/side Single-leg hip thrust 40 – 60s Banded Monster walk (see notes)