11/04/2016

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			Pull Ups
	kg	R	A	kg	R	A	kg	R	A
Date	11/04/2016			11/04/2016			12/04/2016
40%	55,0	5		34,0	5		13,0	5
50%	67,5	5		39,0	5		17,0	5
60%	77,5	3		47,0	3		20,0	3
70%	90,0	3		54,0	3		23,0	3
80%	100,0	3		62,0	3		26,0	3
90%	110,0	3+		67,0	3+		30,0	3+
Volumen	90,0	6		54,0	8

Work Capacity: Complete the following for time:

-50x Calories Row

-25  thrusters (42/30)

-50x Calories row

-25x overhead squat (42/30)

-50x Calories row

-25  thrusters (42/30)