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)
No hay comentarios:
Publicar un comentario