2020 | WEEK44 | DAY 4

Károly Török

Friday

Mobility flow and movement prep

Oly

Front Rack Lunges: 10,8,6,4,2. Work up to a challenging weight. Super set with 10 body weight Bulgarian split squats (10 each leg). So, you will do 10 front rack lunges, 10 Bulgarian split squats. 8 front rack lunges, 10 Bulgarian split squats…so on and so forth. Rest as needed in between each exercise.

@ Up to 110kg

Push Press: 5x5. Super Set with light single arm DB Press (10 each arm).

@ 75kg

Bent Over Barbell Row: 3x10. Super set with 10 kipping pull ups.

@ 70kg

Accessory

3 sets:

  • Weighted Planks x 60 seconds.
  • Weighted Sit ups x 25 reps