2020 | WEEK34 | DAY 4

Károly Török

Thursday

Warmup flow: https://vimeo.com/222408416/c33cd9bd52

Power

Front squat activation

Front squat 5/3/1 progression - cycle 5

5 resp @ 104kg / 3 resp @ 118kg / 1 rep @ 132,5kg

Metcon

4 round of

  • 60 Air-squat
  • 30 Pull-up
  • 10-10 DB hang C&J
  • 10 burpee
  • 5 strict MU

2-minutes to recover between the rounds

@ Each rounds around 4'+ minutes

Finisher

Handstand walk – Accumulate 30, 50, 70 or 90m (based on ability), rest as needed between walks

@ 4x24m sets

Accessory

3 rounds of

  • 15 Seated face pulls
  • 8-8 curl
  • 10 ab wheel
  • 40" wall sit