2021 | WEEK20 | DAY 3
Thursday
Warmup
- 50 Single-under
- 16 Air-squat
- 8-8 Bulgarian split-squat
- 10 Push-up
- 8 Triceps-extension on bench
- 5-5 DB press
- 10 Ab-wheel
Weightlifting
| Excercise | Sets | Reps | % | Weight |
|---|---|---|---|---|
| Bench | 3 | 5 | 75% | 87.5 |
| DB Bench Press | 3+ | 7-8-9-9 | RIR 2-3 | 10kg DB (single) |
| Squat | 2 | 8 | 70% | 107.5 |
| Squat | 2 | 12 | 60% | 92.5 |
@ It got heavy today. Especially the squats were burning but i managed to complete all sets with around 2 minutes of rest.
Accessory
3 rounds of
- 12-13 Double swings @ 30kg
- 10 Box step-ups
3 rounds of
- 12-13 Face-pull
- 10 Weighted dip @ 10kg plate