05/05/2016

Strength

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

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

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	#######			#######
40%	70,0	5		48,0	5
50%	85,0	5		58,0	5
60%	100,0	5		70,0	5
65%	105,0	5		75,0	5
75%	120,0	5		85,0	5
85%	135,0	5+		95,0	5+

Conditioning

Complete 6 rounds for time:

22.5 KG  DB Push Press – 8 Reps

Russian Twists – 30 Reps (total)

180 lb Prowler Push – 25 yds

Rest 60 seconds

*For Russian Twists, use a 45 lb plate.

*You may substitute a 50 yd Sprint for Prowler Pushes.