11 25

                     2013

Warmup:   

10 passthrough

15 pushups

20 swings

30 squats

Strength: Wendler

Deload phase

Workout:

ALTAP:

1 helen

(400m run, 21 swings – 53/35, 12 chins)

10 clean & jerk, 115/75

1 helen

15 clean & jerk,

1 helen

20 clean & jerk,

Finisher

100 abmat

reps               Movement             weight	1	↓split totals
1 helen
10 clean & jerk
1 helen
15 c j
1 helen
20 c j
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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