04/04/2016

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	04/04/2016			04/04/2016
Warm Up	55,0	5		34,0	5
	67,5	5		39,0	5
	77,5	3		47,0	3
65%	82,5	5		49,0	5
75%	95,0	5		57,0	5
85%	105,0	5+		64,0	5+

 Work Capacity : Complete 9-15-21 reps of the following for time:

-Row (Calories)

-power snatch (115#/85#)

Core: 3 rounds, not for time:

-Max rep unbroken toes to bar

-10x barbell back extensions (AHAP)