2021 | WEEK18 | DAY 4
Sunday
Warmup
3 rounds of
- 50 Single-under
- 20 Cossacks
- 5 Strict Pull-up
- 5 Strict T2B
- 30" Wall-sit
- 15 Hollow-rock
Weightlifting
| Excercise | Sets | Reps | % | Weight | Rest |
|---|---|---|---|---|---|
| Tall Clean and Power Jerk | 2 | 3 | 50% | 55 | 1min |
| Power Clean + Push Press | 3 | 1 | 70% | 77.5 | 1min |
| Clean + 2 Jerk | 4 | 1 | 78% | 85 | EMOM |
| Hang Clean with Pause at Knee + Jerk | 4 | 1 | 83% | 92.5 | EMOM |
| Clean and Jerk | 3 | 1 | 88% | 97.5 | EMOM |
| Deadlift | 6 | 5 | 75% | 150 | 1.5-2min |
@ Movements were good until the big weights had been reached. Espcially the last 88% sets were bad. Lesson learned: before each exercise/movement go back to a lower weight to be familiar with the proper movement and mechanics. Deadlifts were ok ... tho i used a silencer pad.
Accessory
3 rounds of
- 10-10 RDL /w barbell
- 10-10 DB side-bend
- 10-10 Bulgarian split-squat