Strength:
1) Deadlift, Warm up, then: -65%x
5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
2) Bench Press, Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps
(Last set is a for max reps).
|
Deadlift
|
Bench
|
||||
kg
|
R
|
A
|
kg
|
R
|
A
|
|
Date
|
#######
|
|
#######
|
|
||
Warm
Up |
65,0
|
5
|
|
46,0
|
5
|
|
80,0
|
5
|
|
56,0
|
5
|
|
|
95,0
|
3
|
|
68,0
|
3
|
|
|
65%
|
100,0
|
5
|
|
73,0
|
5
|
|
75%
|
115,0
|
5
|
|
83,0
|
5
|
|
85%
|
130,0
|
5+
|
|
93,0
|
5+
|
|
Work Capacity: For time,
-100x pull-ups
-125x push presses (95#/65#)
-150x back squats (95#/65#)
Conditioning: For time:
-2000m row
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