2020 | WEEK33 | DAY 4

Károly Török

Thursday

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

Skill

High jump* – 5 x 1, go every 60 to 90-seconds

Power

Front squat 5/3/1 progression - cycle 5

3 reps @ 97kg / 3 reps @ 117kg / 3 reps @ 125kg

Metcon

“Dirt Devil”

On the 4:00 x 5 Rounds:

  • 5 Devil Presses (50’s/35’s)
  • 10 Over-and-Back Hops Over Dumbbells
  • 15 Double Dumbbell Squats (50’s/35’s)
  • 10 Over-and-Back Hops Over Dumbbells
  • 5 Devil Presses (50’s/35’s)

Finisher

Midline strength circuit (VIDEO) 5 rounds of: 3 Pike sit stretch pulses 3 V-up pulses 3 Candle stick roll to momentary L-sit 3 L-sit pulses 3-second L-sit hold