2020 | WEEK35 | DAY 6

Károly Török

Saturday (Rest week)

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Skill

Handstand walk skill – 3 Rounds (VIDEO) 3 Front support to elevated downward dog stretch 10-second Pike handstand hold 5 – 10 Pike handstand shoulder shrugs 2 Pike handstand with single-leg extensions (5-second holds) 10 Pike handstand shoulder taps

Power

Light deadlift work up to 80kg

Metcon

A) Tempo circuit – 3 Rounds, rest as needed 8 – 12/side Goblet DB squat @ Tempo 2020 8 – 12/side Single arm DB Half kneeling strict press @ Tempo 2020 8 – 12/side DB Deadlift @ Tempo 2020 8 – 12/side Single arm DB row @ Tempo 2020

*Tempo (2020). 2-sec down, no pause at the bottom, 2-sec up, no pause at the top*

@ 22,5kg DB max

B) 3 Rounds of: As many sets as possible 10-second hold at “bottom” of a push-up (off the ground) 10-seconds of push-ups Keep alternating until you cannot do the static hold anymore

  • Immediately after
  • As many sets as possible 20-second hold at bottom of a squat (under tension) 20-seconds of air squats Keep alternating until you cannot do the static hold anymore

Rest 2-minutes before next round

@ ~ 3 rounds in each sets

Accessory

Barbell work (Bench, Triceps, Biceps)