07/03/2016

Strength:

1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

3) Pull ups: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps)

	Squat			Press
	kg	R	A	kg	R	A
Date	07/03/2016			07/03/2016
Warm Up	52,5	5		33,0	5
	65,0	5		38,0	5
	75,0	3		46,0	3
65%	80,0	5		48,0	5
75%	92,5	5		56,0	5
85%	102,5	5+		63,0	5+

Work Capacity:  Complete as many reps as possible in 14 minutes of:

-15x thrusters  40kg

-1x muscle up/ 3 pull ups+3 fondos

-15x thrusters  40kg

-2x muscle up / 6 pull ups+ 6 fondos

-15x thrusters  40kg

-3x muscle up/ 9 pull ups+9 fondos

-Etc….Each round increase the muscle ups by 1 rep.

Core: 3 rounds:

-30 second max effort GHD sit up

-30 seconds rest

-30 second max effort barbell back extension

-30 seconds rest