2021 | WEEK17 | DAY 4
Friday
Warmup
3 rounds of
- 75 Mountain-climber
- 5 Kneeling-jump
- 10-10 RDL
- 10-10 Slow press /w easy DB
- 10 Lunge-step
- 10 Cossacks
- 20 Dead-bug
Weightlifting
| Excersie | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Muscle Clean and Press | 3 | 3 | 50% | 55 | 1min |
| Hang Clean + Push Press | 3 | 2 | 70% | 77.5 | 1min |
| Power Clean + Front Squat + 2 Jerks | 5 | 1 | 75% | 82.5 | EMOM |
| Clean Pull + Clean & Jerk | 5 | 1 | 80% | 87.5 | EMOM |
| Clean and Jerk | 5 | 1 | 85% | 92.5 | EMOM |
| Deadlift | 6 | 5 | 70% | 140 | 1.5-2min |
@ Hard breathing all the way till the deadlifts. Forms were somewhat OK but the Jerk was not stable enough. I need to work on this. There was one miss in the pull+c&j during the Jerk.
Metcon
15-20" biking