lunes, 22 de febrero de 2016

22/02/2016

Strength:
1) Back squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
2) Push press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
3) Pull ups: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).


Squat
Press
kg
R
A
kg
R
A
Date
22/02/2016

22/02/2016

Warm
Up
50,0
5

32,0
5

62,5
5

37,0
5

72,5
3

45,0
3

75%
90,0
5

55,0
5

85%
100,0
3

62,0
3

95%
112,5
1+

70,0
1+



Work Capacity: “HAMMER” 5 Rounds For Time

5 Power Clean (60kg/42kg)
10 Front Squat (60kg/42kg)
5 Jerk (60kg/42kg)
20 Pull-Ups
90 Seconds Rest


Conditioning: For max meters:


-Tabata row

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