20/01/2016

Strength:

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Warm Up	65,0	5		47,5	5
	80,0	5		57,5	5
	95,0	3		67,5	3
70%	105,0	3		77,5	3
80%	120,0	3		87,5	3
90%	135,0	3+		97,5	3+

Work volume:

1) Deadlift  5 x5  a 70%

2) Bench Press  5 x8  a 70%

	Deadlift			Bench
	kg	R	A	kg	R	A
Volumen	105,0	5		77,5	8

Work Capacity: Complete the following for time:

 -10x rope climbs (15ft) / 10x15 Towell pull ups

-50x deadlift (100 kg/70 kg)

-100x wallball (9 kg/6kg)

-200m famers carry (2x 30/2×24)