2021 | WEEK15 | DAY 4
Friday
Warmup
3 rounds of
- 50 Mountain-climber
- 10 Box step-up
- 20 Cossacks
- 10-10 DB press
- 15 Hollow-rock
Weightlifting
| Excercise | Set | Rep | % | Actual weight |
|---|---|---|---|---|
| Muscle Clean and Press | 3 | 3 | 40% | 45 |
| Hang Clean + Push Press | 3 | 2 | 60% | 65 |
| Power Clean + Front Squat + 2 Jerks | 5 | 1 | 65% | 72.5 |
| Clean Pull + Clean & Jerk | 5 | 1 | 70% | 77.5 |
| Clean and Jerk | 5 | 1 | 75% | 82.5 |
| Deadlift | 4 | 5 | 70% | 140 |
@ It was tiring. Most of the time the last sets got wobbly. I need more bounce and hip mobility at the bottom of the clean. Speed was ok.
Metcon
20" of biking