18/02/2016

Strength:

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	17/02/2016			17/02/2016
Warm Up	62,5	5		45,0	5
	77,5	5		55,0	5
	92,5	3		67,0	3
70%	105,0	3		77,0	3
80%	120,0	3		87,0	3
90%	135,0	3+		97,0	3+

Work Capacity: “HEATHER” 3 Rounds For Time

550 meter Row

12 Deadlifts (100 kg/70 kg)

21 Rings Dips

Core: For max reps:

-Tabata toes to bar

*Tabata = 8 rounds, 20 seconds on, 10 seconds off