Strength:
1) Front Squat : Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps
(Last set is a for max reps).
2) Bent Over Row: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps
(Last set is a for max reps).
3) Handstand push up: 5 x max reps.
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Wendler 5/3/1
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VIERNES
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Front
Squat
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Remo
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||||
|
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
|
|
|
|
75%
|
70,0
|
5
|
|
77,5
|
5
|
|
|
85%
|
80,0
|
3
|
|
87,5
|
3
|
|
|
95%
|
85,0
|
1+
|
|
97,5
|
1+
|
|
|
Volumen
|
70,0
|
6
|
|
77,5
|
6
|
|
Volumen:
4) Thrusters: 5 x 6 AHAP
Work Capacity: Complete as many rounds as possible in 20 minutes of:
-30x calorie row
-15x 2-arm Russian KB swing (24kg/16kg)
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