08/02/2016

Strength:

1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

3) Pull ups: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	08/02/2016			08/02/2016
Warm Up	55,0	5		35,0	5
	70,0	5		40,0	5
	80,0	3		50,0	3
65%	85,0	5		50,0	5
75%	95,0	5		60,0	5
85%	105,0	5+		65,0	5+

* Se trata de tercer  ciclo de Wendler, así que para la sentadilla y peso muerto, agregue 5 kilos al número que estaba utilizando última fase para los porcentajes. Para el press y banca , agregue 2.5 kilos. Por último, el verdadero Wendler, utiliza 90% de su 1 RM para calcular los porcentajes de los pesos de trabajo.

Work Volume:

1) Back squat: 5 x8  a 65%

2) Push press: 5 x8  a 65%

	Squat			Press
	kg	R	A	kg	R	A
Date	08/02/2016			08/02/2016
Volumen	85,0	6		50,0	8

Work Capacity: “BEAR COMPLEX”

5 Rounds For Load

7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

Core: 3 rounds, not for time:

-12x reverse hyper (AHAP)

-10x standing evil wheel (you can use a barbell if you don’t have a wheel)