2021 | WEEK16 | DAY 1
Monday
Warmup
3 rounds of
- 50 Single-unders
- Monster lunges on all sides
- 10 Scapula pull-ups
- 5 Strict pull-up
- 15 Hollow-rock
Weightlifting
| Excercise | Set | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Squat | 4 | 8 | 65% | 100 | 2-3min |
| Bench | 4 | 8 | 65% | 75 | 2-3min |
| Inverted Row | 4 | 10 | BW | EMOM | |
| Ab-wheel | 4 | 8 | BW | EMOM | |
| Back Extensions | 4 | 10 | +10kg plate | EMOM |
@ Poor hip mobility in the squat, Benches went good
Metcon
4x 2' work - 2' rest
- 5 T2B
- 5 Thruster @ 40kg
- 5 Burpee over the bar