22/01/2016

Strenght:

1) Handstand push up: max

2) Front Squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Bent over Row: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Front Squat			Remo
	kg	R	A	kg	R	A
Warm Up	40,0	5		42,5	5
	50,0	5		52,5	5
	60,0	3		62,5	3
70%	65,0	3		72,5	3
80%	75,0	3		82,5	3
90%	85,0	3+		92,5	3+

Work volume:

1) Front Squat  5 x8  a 70%

2) Bent Over Row  5 x8  a 70%

	Front Squat			Remo
	kg	R	A	kg	R	A
Volumen	65,0	6		72,5	6

Work Capacity:

25 Calorie Row

25 Box Jumps, 24/20

20 Calorie Row

20 Box Jumps, 24/20

15 Calorie Row

15 Box Jumps, 24/20

10 Calorie Row

10 Box Jumps, 24/20

Core: 3 rounds, not timed:

-5x Good morning (AHAP)

-10x Evil wheels (standing if possible and use a barbell if you do not have a wheel)