02/05/2016

Strength

1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	#######			30/05/2016
40%	60,0	5		36,0	5
50%	72,5	5		41,0	5
60%	82,5	5		49,0	5
65%	87,5	5		51,0	5
75%	100,0	5		59,0	5
85%	110,0	5+		66,0	5+

Conditioning

Complete 6 rounds for time:

24kg  KB Power Snatch – 8 Reps (alternating)

Ring Dips – 10 Reps

Row – 20 Calories/ 10 thrusters

Rest 45 seconds