Weightlifting
4Horsemen Wave1 Week4
3 rounds Squat Supersets of A,B,C,D,E
(30min)
3 rounds Squat Supersets of A,B,C,D,E
(30min)
A: Bulgarian Split Squat (3×6(each side) @2/1.5pood KB)
B: Back Squat ((7+,9+,11+)@(75%,70%,65%))
C: Hanging Leg raises (3×10)
D: Bike (3×15 Cal )
E: 90 Second Rest (3x90sec)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
10 Snatches 135/95
10 Snatches 155/105
10 Snatches 185/125
10 Snatches 205/145
10 Snatches 225/155
10 Snatches 245/170
10 Snatches 135/95
10 Snatches 155/105
10 Snatches 185/125
10 Snatches 205/145
10 Snatches 225/155
10 Snatches 245/170
Scale 1
95/65
115/80
135/95
155/105
165/115
175/120
95/65
115/80
135/95
155/105
165/115
175/120
Scale 2
45/35
50/40
55/45
60/50
65/55
70/60
75/65
GYM1010 
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