lunes, 25 de enero de 2016

25/01/2016

Strength:
1) Back squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
2) Push press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
3) Pull ups: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).


Squat
Press
kg
R
A
kg
R
A
Date
25/01/2016


Warm
Up
50,0
5

32,5
5

65,0
5

37,5
5

75,0
3

47,5
3

75%
90,0
5

57,5
5

85%
100,0
3

62,5
3

95%
115,0
1+

72,5
1+


Work Volume:
1) Back squat: 5 x8  a 75 %
2) Push press: 5 x8  a 75 %


Squat
Press
kg
R
A
kg
R
A
Volumen
90,0
6

57,5
8

5 series






Work Capacity: Complete the following for time:

-Row 1,000m

-21-15-9 reps of:
-Power clean (70kg /47 kg)
-handstand push up

Core: 3 rounds:


-8x good morning (AHAP)

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