25/04/2016

Strength (Deload week):

1) Back squat: Warm up, then: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

2) Push press: Warm up, then:  55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

3) Pull ups: Warm up, then:  55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

	Squat			Press			Pull Ups
	kg	R	A	kg	R	A	kg	R	A
Date	#######			25/04/2016			26/04/2016
Warm Up	55,0	5		34,0	5		13,0	5
	67,5	5		39,0	5		17,0	5
	77,5	3		47,0	3		20,0	3
65%	82,5	5		49,0	5		22,5	5
65%	82,5	5		49,0	5		22,5	5
65%	82,5	5		49,0	5		22,5	5

Work Capacity: “Death by Jackie”: Keep up with the following for as long as possible:

-00:00-09:00: Row 1,000m, 50x thrusters (Barbell), 30x pull ups

-10:00-18:00: Row 750m, 40x thrusters (35#/30#), 25x chest to bar pull ups

-20:00-27:00: Row 500m, 30x thrusters (40#/35#), 20x strict pull ups

-30:00-36:00: Row 250m, 20x thrusters (60#/40#), 15x bar muscle ups