18/04/2016

STRENGTH:

1) Back squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps                                                                           

2) Push press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps                                                                           

3) Pull ups: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps                                                  

	Squat			Press			Pull Ups
	kg	R	A	kg	R	A	kg	R	A
Date	18/04/2016			18/04/2016			19/04/2016
45%	60,0	5		37,0	5		15,0	5
55%	72,5	5		44,0	5		18,0	5
65%	82,5	3		49,0	3		22,0	3
75%	95,0	5		57,0	5		25,0	5
85%	105,0	3		64,0	3		28,0	3
95%	117,5	1+		72,0	1+		31,0	1+
Volumen	95,0	6		57,0	8

2. Conditioning

2 Rounds:

400m Run

26 Hand Release Pushups

400m Run

26 KBS, 53/35

400m Run

26 Toes to bar

400m Run

26 Hip Extensions

400m Run

26 Box Jumps, 24/20