2020 | WEEK49 | DAY 2

Károly Török

Tuesday

Mobility flow

Movement prep

Three sets:

  • Single arm DB Strict Press x 7 each arm
  • Banded Lateral walk + goblet squat: 10 steps to the right + 7 squats, 10 steps to left plus 7 squats. Hold goblet squat position the whole time.
  • Single arm DB hollow hold flutter kicks x 20 seconds each side.

Oly

  1. Strict Press + Push Press (2+3) x 5 working sets

@ 50-55kg

  1. 3-position clean + jerk (3+1) x 5 working sets

@ 80-90kg

  1. Clean Pulls: 3x3 working sets

@ 100-120kg

Metcon

Gymnastics

3 rounds of:

  • 5 strict MU
  • 10 strict HSPU
  • 15 barbell curls

Accessory

Hip workout

2 rounds of

  • 10 banded glute bridge (hold 3" at top)
  • 10 banded squat (hold 3" at bottom)
  • 7-7 banded lateral walk
  • 20/side Quadruped hip extensions
  • 20/side Standing hip extensions
  • 10 Hip-hinge abduction, 3" hold