25/02/2016

Strength:

1) Deadlift: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

2) Bench press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	25/02/2016			25/02/2016
Warm Up	62,5	5		45,0	5
	77,5	5		55,0	5
	92,5	3		67,0	3
75%	112,5	5		82,0	5
85%	127,5	3		92,0	3
95%	140,0	1+		102,0	1+

Work Capacity: Complete the following for time:

5 rounds for time of:

-12 dumbbell snatch 31.5kg/22.5 kg

-9 bench presses 83.5 kg/56 kg

-6 bar muscle-ups

Core: 3 rounds, not for time:

-5x Romanian deadlift (AHAP)

-60 second supine Chinese plank (AHAP)