2021 | WEEK17 | DAY 1
Monday
Warmup
3 rounds of
- 50 Single-unders
- Banded Monster-walks in all directions
- 20 Cossacks
- 10-10 RDL @ 10kg DB
- 10 Ring-row into 10" Dead-hang on pull-up bar
- 10 Push-up
Weightlifting
| Excersise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Squat | 5 | 10 | 60% | 92.5 | 2-3min |
| Bench | 5 | 10 | 60% | 70 | 2-3min |
| Inverted Row | 3 | 10 | BW | EMOM | |
| Ab-wheel | 3 | 8 | BW | EMOM | |
| Back Extensions | 3 | 10 | +10kg palte | EMOM |
@ Exhausting main lifts. But it felt hard but good afterall. No time for metcon today.