2021 | WEEK21 | DAY 1
Monday
Warmup
3 rounds of
- 10-10 DB press
- 5 Strict Pull-up
- 30" Wall-sit into 10 Air-squat
- Banded monster-walks
- 10 Push-up
- 1' Plank on Swiss-ball
Weightlifting
| Exercise | Sets | Reps | % | Weight |
|---|---|---|---|---|
| Squat | 3 | 4 | 80% | 125 |
| Front Squat | 3+ | 3 | 80% | 110 |
| Bench | 2 | 8 | 73% | 85 |
| Bench | 2 | 12 | 63% | 72.5 |
| Reverse Grip Bench Press | 3+ | 8 (just 6-7) | 60% | 70 |
| Pullups | 3 | 10 | BW+ | 5/10/10kg plate |
@ It was really-really hard today. I felt that i need to be more dynamic and aggresive on the eccentric part of the squats. The Front-squat is done with a belt. The last set of the bench had been split into 8-4. But I was happy that I could work with the prescribed weight on the Reverse Grip Bench...but fewer than 8 reps. Pull-ups went great.
Accessory
3 rounds of
- Skull-crusher
- Hammer-curl