Strength:
1) Clean: 3-position clean = 1 clean + 1 hang clean (hang height) + 1 hang
clean (hang height).
2) Front squat: 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps
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Clean
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Front Squat
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kg
|
R
|
A
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kg
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R
|
A
|
|
|
Date
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15/04/2016
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15/04/2016
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||
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40%
|
34,0
|
5
|
|
45,0
|
5
|
|
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50%
|
41,0
|
5
|
|
52,5
|
5
|
|
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60%
|
49,0
|
3
|
|
62,5
|
3
|
|
|
70%
|
56,0
|
3
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|
70,0
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3
|
|
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80%
|
64,0
|
3
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|
77,5
|
3
|
|
|
90%
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71,0
|
3+
|
|
87,5
|
3+
|
|
3) 1 set – Complete as many reps as possible of:
-front squat (Bodyweight)
*This is just one set for max effort. If your storm start to deteriorate
to a point of messing yourself up, stop.
*Cap = 20 reps
Work Capacity: Complete the following for time
-150x wallball (20#/14#)
*Kicker = Any time that you break or stop moving for more than 3
seconds, immediately perform 9 x burpee pull ups
Core: For max reps:
-Tabata GHD sit ups
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