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
|
|
|
Warm
Up |
65,0
|
5
|
|
46,0
|
5
|
|
|
80,0
|
5
|
|
56,0
|
5
|
|
|
|
95,0
|
3
|
|
68,0
|
3
|
|
|
|
75%
|
115,0
|
5
|
|
83,0
|
5
|
|
|
85%
|
130,0
|
3
|
|
93,0
|
3
|
|
|
95%
|
142,5
|
1+
|
|
103,0
|
1+
|
|
Work Capacity: As Many Reps as Possible in 15 minutes
9 Deadlifts (155/100 lbs)
12 Push-Ups
15 Box Jumps (24/20 in)
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