2021 | WEEK16 | DAY 3
Thursday
Warmup
3 rounds of
- 50 Single-unders
- 15 Banded Air-squat
- 5 Seated-banded hip abducation
- 10 Push-up
- 5 Diamon push-up
- 15 Hollow-rock
Weightlifting
| Excercise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Squat | 5 | 4 | 75% | 117.5 | 1.5-2min |
| Bench | 5 | 4 | 75% | 87.5 | 1.5-2min |
| Pull-ups | 4 | 6 | 22,5kg DB | EMOM | |
| Leg Raises | 4 | 10 | BW | EMOM | |
| Reverse Hyper | 4 | 10 | 22,5kg DB | EMOM |
@ Felt a little weak on the squats but i went good at the end. Bench was easy/ok. Added some extra weight in the accessories.
Metcon
4x 30" - 1'30" rest
- 20 DU
- Max effort Pistols