13/01/2016

Strength:

1) Deadlift,  Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Bench Press, Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

Work volume:

1) Deadlift  5 x5  a 65%

2) Bench Press  5 x8  a 65%

Work Capacity: Complete as many rounds as possible in 20 minutes of:

-2 x rope climb (15ft)/ o 15  pull ups

-20x 1-legged squats, alternating

-40x double unders/ tuck jumps

Core: Complete 25-20-15-10-5 reps of:

-Unbroken GHD sit ups

-Rest as needed