18/03/2016

Strength:

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	18/03/2016			18/03/2016
Warm Up	65,0	5		46,0	5
	80,0	5		56,0	5
	95,0	3		68,0	3
70%	107,5	3		78,0	3
80%	122,5	3		88,0	3
90%	137,5	3+		98,0	3+

Work Capacity: 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 61 kg. and throw 20-lb. ball to 9-ft. target

Women deadlift 42kg. and throw 10-lb. ball to 9-ft. target

Core: For max reps:

-Tabata toes to bar

*Tabata = 8 rounds, 20 seconds on, 10 seconds off