2021 | WEEK16 | DAY 4
Friday
Warmup
3 rounds of
- 50 Single-unders
- 10-10 DB press + 5-5 Hang clean
- 20 Cossacks
- 30" Wall-sit
- 15 Sit-up + 5 Hollow-rock
Weightlifting
| Excercise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Tall Clean and Power Jerk | 3 | 3 | 40% | 45 | 1min |
| Power Clean + Push Press | 3 | 2 | 60% | 65 | 1min |
| Clean Pull + Clean + 2 Jerk | 5 | 1 | 70% | 77.5 | EMOM |
| Hang Clean with Pause at Knee + Jerk | 5 | 1 | 75% | 82.5 | EMOM |
| Clean and Jerk | 5 | 1 | 80% | 87.5 | EMOM |
| Deadlift | 5 | 4 | 75% | 150 | 1.5-2min |
@ Tried to fix the DL form as much as i can. It went better then last time. Jerk was slugish. Too fast dip and not jumping under.
Cool down
20" biking