14/03/2016

Strength:

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Pull ups: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	14/03/2016			14/03/2016
Warm Up	52,5	5		33,0	5
	65,0	5		38,0	5
	75,0	3		46,0	3
70%	87,5	3		53,0	3
80%	97,5	3		61,0	3
90%	107,5	3+		66,0	3+

Work Capacity: For as long as possible, every 3 minutes, complete 1 round of the following:

-2x thrusters (30kg/25kg)

-2x box jumps (24in/20in)

-4x thrusters (30kg/25kg)

-4x box jumps (24in/20in)

-6x thrusters (30kg/25kg)

-6x box jumps (24in/20in)

Hay que hacer la ronda completa en menos de 3 minutos, si se complete, se le añade peso, Añadir 10 kilos, a la ronda siguiente, y se continua, hasta que sea imposible completar las 24 repeticiones en lost res minutos.

Añadir 10 kilos, a la ronda siguiente.

I ronda 24 repeteciones.