2021 | WEEK16 | DAY 2
Tuesday
Warmup
3 rounds of
- 50 Single-unders
- 10-10 DB Upright-row
- 5-5 DB OHS
- 20 Cossacks
- 10 Box step-up
- 30" Hollow-hold
Weightlifting
| Excercise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Muscle Snatch | 3 | 3 | 40% | 35 | 1min |
| Power Sn + OH Squat | 3 | 2 | 60% | 55 | 1min |
| 2 Snatch Pull + Snatch | 5 | 1 | 70% | 62.5 | EMOM |
| Hang Snatch with Pause at Knee | 5 | 1 | 75% | 67.5 | EMOM |
| Snatch | 5 | 1 | 80% | 72.5 | EMOM |
| Deadlift | 5 | 8 | 65% | 130 | 2-3min |
@Better hip mobility then last time. Weights were OK but the the deadlift technique should be fixed: either have a different stance or keep the butt down all the way.
Metcon
AMRAP 10' (moderate tempo)
- 1' run
- 100 Mountain-climber
- 20 Air-squat
- 10 Box-jump
- 10 DB Snatch @ 22,5kg
- 4 rounds of DB Farmer-carry @ 2x22,5kg