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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