15/02/2016

Strength:

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Pull ups: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	15/02/2016			15/02/2016
Warm Up	50,0	5		32,0	5
	62,5	5		37,0	5
	72,5	3		45,0	3
70%	85,0	3		52,0	3
80%	95,0	3		60,0	3
90%	105,0	3+		65,0	3+

Work Capacity: Complete the following for time:

-50x Calories Row

-25  thrusters (42/30)

-50x Calories row

-25x overhead squat (42/30)

-50x Calories row

-25  thrusters (42/30)

Core: For time:

-400m farmers walk (Body weight)

*Farmers walk is a yoke carry or use a barbell in the back rack position.