27/01/2016

Strength:

1) Deadlift: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

2) Bench press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

Wendler 5/3/1	MIERCOLES
	Deadlift			Bench
	kg	R	A	kg	R	A
Date	27/01/2016			27/01/2016
Warm Up	65,0	5		47,5	5
	80,0	5		57,5	5
	95,0	3		67,5	3
75%	115,0	5		82,5	5
85%	130,0	3		92,5	3
95%	140,0	1+		102,5	1+

Work volume:

1) Deadlift  5 x5  a 70%

2) Bench Press  5 x8  a 70%

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	27/01/2016			27/01/2016
Volumen	115,0	5		82,5	8

Work Capacity: “Nicole”. Complete as many rounds as possible in 2o minutes of:

-Run 400m

-Max rep pull ups (These do no have to be unbroken, but you must remain on the bar and your feet cannot touch the ground)

Core: 3 rounds:

-60 second weighted plank (AHAP)

-60 second rest

-60 second chine plank hold, face up (AHAP)

-Rest as needed