Fecha: 13/07/2015

Ejercicio: Front Squat – 1 x 3 al 75% – 101kg / 1 x 2 al 80% – 108kg / 1 x 2 al 85% – 115kg / 1 x 2 al 90% – 121kg / 1 x 2 al 95% – 128kg / 1 x 1 al 100% – 135kg
Ejercicio: Complex from off Blocks: 1 Panda Pull + 1 Snatch x 6 series al 55% – 56kg / 3 al 70% – 71kg / 3 al 75% – 76kg / 2 al 80% – 82kg / 1 al 85% – 87kg
BONUS: 1 serie al 90% – 92kg

-Volumen:

Squat Series: 6 – Squat Reps: 12
Snatch Series: 16 – Snatch Reps: 16
Snatch Pulls Series: xx – Snatch Pulls Reps: 16

TOTAL SERIES: 22 – TOTAL REPS: 44

-Volumen Carga:

Kg Squat: 1382kg
Kg Snatch: 1028kg
Kg Snatch Pulls: 1028kg

CARGA TOTAL: 3438kg

-Intensidades %:

Squat %: 3 reps al 75%, 2 al 80%, 2 al 85%, 2 al 90%, 2 al 95% y 1 al 100%
Snatch %: 6 reps al 55%, 3 al 70%, 3 al 75%, 2 al 80%, 1 al 85% y 1 al 90%
Snatch Pulls %: 6 reps al 55%, 3 al 70%, 3 al 75%, 2 al 80%, 1 al 85% y 1 al 90%

TOTAL: 12 reps al 55%, 6 al 70%, 9 al 75%, 6 al 80%, 4 al 85%, 4 al 90%, 2 al 95% y 1 al 100%

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Fecha: 14/07/2015

Ejercicio: Complex: 1 Power Clean + 1 Clean&Jerk  x 8 series al 55% del récord de Clean&Jerk – 60kg / 3 al 70% – 77kg / 3 al 75% – 82,5kg / 3 al 80% – 88kg
Ejercicio: Complex: 1 Clean Pull + 1 Hang Clean x 2 series al 70% – 87,5kg / 2 al 75% – 94kg / 2 al 80% – 100kg

-Volumen:

Clean Series: 23  – Clean Reps: 23
Clean&Jerk Series: 17 – Clean&Jerk Reps: 17
Clean Pulls Series: 6 – Clean Pulls Reps: 6

TOTAL SERIES: 46 – TOTAL REPS: 46

-Volumen Carga:

Kg Clean: 1785,5 kg
Kg Clean&Jerk: 1222,5kg
Kg Clean Pulls: 563kg

CARGA TOTAL: 3571kg

-Intensidades %:

Clean %: 8 reps al 55%, 5 al 70%, 5 al 75% y 2 al 80%
Clean&Jerk %: 8 reps al 55%, 3 al 70%, 3 al 75% y 3 al 80%
Clean Pulls %: 2 reps al 70%, 2 al 75% y 2 al 80%

TOTAL: 16 reps al 55%, 10 al 70%, 10 al 75% y 7 al 80%

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Fecha: 15/07/2015

Ejercicio: Front Squat Pausa 2» – 3 x 3 al 75% – 101kg
Ejercicio: Slow Snatch – 5 x 2 al 55% – 56kg / 2 x 2 al 70% – 71kg / 2 x 1 al 75% – 76kg / 1 x 1 al 80% – 82kg / 1 x 1 al 85% – 87kg

-Volumen:

Squat Series: 3 – Squat Reps: 9
Snatch Series: 11 – Snatch Reps: 18

TOTAL SERIES: 14 – TOTAL REPS: 27

-Volumen Carga:

Kg Squat: 909kg
Kg Snatch: 1165kg

CARGA TOTAL: 2074kg

-Intensidades %:

Squat %: 9 reps al 75%
Snatch %: 10 reps al 55%, 4 al 70%, 2 al 75%, 1 al 80%, 1 al 85%

TOTAL: 10 reps al 55%, 4 al 70%, 11 al 75%, 1 al 80%, 1 al 85%