22/04/2016

Strength:

1) Clean: 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Perform touch and go reps and last set is for max reps.)

1) Front squat:75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	19/04/2016			22/04/2016
45%	38,0	5		50,0	5
55%	45,0	5		57,5	5
65%	53,0	3		65,0	3
75%	60,0	5		75,0	5
85%	67,0	3		82,5	3
95%	75,0	1+		90,0	1+

Work Capacity: Complete the following for time:

1 round of:

-115-lb. power cleans, 30 reps

– 15 ring dips

– 15 pull ups strict

Then, 1 rounds of:

-115-lb. power cleans, 20 reps

-12 ring dips

-12 pull ups strict

Then, 1 rounds of:

-115-lb. power cleans, 10 reps

-10 ring dips

-10 pull ups strict

Core: 3 rounds:

-Accumulate 60 seconds of L-sit time on parallettes

-Rest as needed

-10x reverse hypers (Heavy)

-Rest as needed