15/01/2015

Strenght:

1)                  Handstand push up: max

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

3)                 Bent over Row: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps.)

Front Squat			Remo
kg	R	A	kg	R	A
37,5	5		41,0	5
45,0	5		48,5	5
55,0	3		58,5	3
57,5	5		63,5	5
67,5	5		73,5	5
75,0	5+		83,5	5+

Work Capacity: “Harper”. Complete as many rounds as possible in 23 minutes of:

-9x chest to bar pull ups

-15x power cleans (60/42)

-21x air squats

-Row 400m