Back Squat 5-5-5, 80% of 1RM 21-15-9 KB Swing, 2/1.5 pd Burpees
Back squats: 105, 115, 125
use of 1 pood (35 lb), 6:10 time
Push-press 3-3-3-3-3 For Time: 30-20-10 DB Snatch, 50/35 lbs Ring Dips Box Jumps, 20 in
Push Press: 55-65-70-75-80
For time: with 25 lb DB …..11:22
Meta-Con Wednesday
AMRAP in 20 minutes of:
1 Ring Dip, 1 Sit-up, 1 Goblet Squat, 55/35 lbs
2 Ring Dip, 2 Sit-up, 2 Goblet Squat
3 Ring Dip, 3 Sit-ups, 3 Goblet Squats …
Start with one ring dip, one sit-up and one goblet squat. Add one rep for each exercise on each round.
Used 35 lbs dumbell
18 rounds of Ring dips = 2 per round with orange band 36 total ring dips
squats – 17 rounds plus 6 = 159 squats
sit ups = 18 rounds = 171 total sit ups
Squats and Push Presses
Squats 5×5 Press 5×5
Squats: 85-105-115-125-135
Press: 35-45-55-60-65-75 (4)
