2020 | WEEK35 | DAY 4

Károly Török

Thursday (Rest week)

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

Skill

Turkish get up exploration (VIDEO) – 3 sets on each side

Power

Front squat 5/3/1 progression - cycle 5

5 reps @ 65kg / 5 reps @ 70kg / 5 reps @ 85kg + Drop set

Metcon

4 Intervals, alternate A1 / A2 A1. For time 100 Mountain climber 10/side DB snatch 20m Single arm DB overhead walking lunge 10m Handstand walk

Rest 3-minutes before A2

A2. For time 100 Mountain climber 10/side Single arm DB thruster 20m DB goblet walking lunge 10m Handstand walk

Rest 3-minutes before A1

@ 10kg DB

Finisher

Midline strength circuit

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

Rest 15 to 30-seconds between each round

3 rounds of:

  • 3 Strict RMU
  • 10-10 side bend @ 22,5kg DB
  • 5 Strict T2B