12/05/2016

Strength

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	11/05/2016			11/05/2016
40%	70,0	5		48,0	5
50%	85,0	5		58,0	5
60%	100,0	5		70,0	5
70%	112,5	3		80,0	3
80%	127,5	3		90,0	3
90%	142,5	3+		100,0	3+

Conditioning

Complete 4 Rounds for time:

Hang Power Snatch – 3 Reps

Overhead Squat – 6 Reps

Ring Dips – 9 Reps

sumo deadlift high pull-12 reps

Rest 90 seconds