2021 | WEEK17 | DAY 3
Thursday
Warmup
3 rounds of
- 50 Single-under
- 20 Cossacks
- 10 Push-up
- 10 Box step-over (slow & controlled)
- 10-10 Bulgarian squat
- 10 Ab-wheel
- 5 Strict T2B
Weightlifting
| Excercise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Squat | 6 | 5 | 70% | 107.5 | 1.5-2min |
| Bench | 6 | 5 | 70% | 80 | 1.5-2min |
| Pullups | 3 | 6 | BW | 10kg plate | EMOM |
| Strict T2B | 3 | 8-9 | BW | EMOM | |
| Reverse Hyper | 3 | 10 | 22,5kg DB | EMOM |
@ Both the squat & bench felt a little bit heavy today. But it went OK. I've also added a little bit calf excersie between the bench sets.
Metcon
30" work - 1'30" rest
- 5 Burpee box-jump over
- Max effort Jumping squat /w barbell