Fecha: 17/06/2015

Ejercicio: Front Squat Pausa 2»- 3 x 3 al 75% – 101kg / 4 x 2 al 80% – 108kg /3 x 1 al 85% – 115kg / 2 x 1 al 90% – 121kg
Ejercicio: Complex: Snatch Fast Pull + 1 Hang Snatch Fast Pull + 1 Hang Snatch x 4 series al 55% – 56kg / 4 al 70% – 71kg / 4 al 75% – 76kg / 3 al 80% – 82kg / 2 al 85% – 87kg / 1 al 90% – 92kg

-Volumen:

Squat Series: 12 – Squat Reps: 22
Snatch Series:  18 – Snatch Reps: 18
Snatch Pulls Series: xx – Snatch Pulls Reps: 36

TOTAL SERIES: 30 – TOTAL REPS: 54

-Volumen Carga:

Kg Squat: 2360kg
Kg Snatch: 1324kg
Kg Snatch Pulls: 2648kg

CARGA TOTAL: 6332kg

-Intensidades %:

Squat %: 9 reps al 75%, 8 al 80%, 3 al 85%, 2 al 90%
Snatch %: 4 reps al 55%, 4 al 70%, 4 al 75%, 3 al 80%, 2 al 85% y 1 al 90%
Snatch Pulls %: 8 resp al 55%, 8 al 70%, 8 al 75%, 6 al 80%, 4 al 85% y 2 al 90%

TOTAL: 12 reps al 55%, 12 al 70%, 21 al 75%, 17 al 80%, 9 al 85%, 5 al 90%

////////////////

Fecha: 18/06/2015

Ejercicio: 1 Hang Clean + 1 Full Clean  x 4 series al 55% – 69kg / 4 al 70% – 87,5kg / 4 al 75% – 94kg / 3 al 80% – 100kg / 2 al 85% – 106kg
Ejercicio: Split Jerk Pausa 2» – 5 x 2 al 55% – 60kg / 10 x 2 al 70% – 77 kg

-Volumen:

Clean Series: 17 – Clean Reps: 34
Jerk Series: 15 – Jerk Reps: 30

TOTAL SERIES:  32 – TOTAL REPS: 64

-Volumen Carga:

kg Clean: 3028kg
kg Jerk: 2140kg

CARGA TOTAL: 5168kg

-Intensidades %:

Clean %: 8 reps al 55%, 8 al 70%, 8 al 75%, 6 al 80%, 4 al 85%
Jerk %: 10 reps al 55%, 20 al 70%

TOTAL: 18 reps al 55%, 28 al 70%, 8 al 75%, 6 al 80%, 4 al 85%