Lourens De Villiers

Hometown:
Unknown
Gym:
Unaffiliated
Gender:
Male
Age:
--
Height:
--
Weight:
--

October 9, 2020

Workout Name: Workout 3
Description: For time:
4 Rounds:

- 10 Alternating Dumbell (DB) Step-up (DB's on shoulders) - 15Kg DB's
- 15 DB Goblet Squats with 15kg DBs
- 20 Double DB Heel Tap
- 100m DB Carry - 20 Kg DB

Project Run:
1000m at 60%
Results: 18m 30s
Performed as RX

3 similar workouts

Date Name WorkoutDescription Results
12/15/2020 Workout 32 12 days to xmas:
1xclean and jerk (50kg)
2xjump power up (rx power up)
3xfront squats (50kg)
4xknees to chest (rx toes to bar)
5xbox dips (rx ring dips)
6xbox jumps
7xpull ups
8xdeadlifts (50kg)
9xKB swings (20kg)
10xsit ups
11xburpees
12xoverhead lunges (50kg)

1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
.
.
.
So gaan jy aan tot by
12,11,10,9,8,7,6,5,4,3,2,1		 31m 30s
Performed as RX
12/10/2020 Workout 30 5 Rounds
12x Thrusters (30kg)
30sec BB Overhead hold (30kg)
12x Front Squat (30kg)
30sec BB Bottom Squat Hold (30kg) 		17m 00s
Performed as RX
10/09/2020 Workout 3 For time:
4 Rounds:

- 10 Alternating Dumbell (DB) Step-up (DB's on shoulders) - 15Kg DB's
- 15 DB Goblet Squats with 15kg DBs
- 20 Double DB Heel Tap
- 100m DB Carry - 20 Kg DB

Project Run:
1000m at 60% 		18m 30s
Performed as RX