Fecha: 16/07/2015

Ejercicio: Complex From Off Blocks: 1 Power Clean + 1 Clean & Jerk  x 4 series al 55% del récord de Clean & Jerk – 60kg / 3 al 70% – 77kg / 3 al 75% – 82,5kg / 3 al 80% – 88kg
Ejercicio: 1 Snatch Fast Pull + 1 Snatch Pull x 2 series al 70% – 71kg / 2 al 80% – 82kg / 2 al 90% – 92kg / 2 al 100% – 102kg / 1 al 110% – 112kg

-Volumen:

Clean&Jerk Series: 17 – Clean&Jerk Reps: 39
Snatch Pulls Series: 9 – Snatch Pulls Reps: 18

TOTAL SERIES: 26 – TOTAL REPS: 59

-Volumen Carga:

Kg Clean&Jerk: 2947,5kg
Kg Snatch Pulls: 1612kg

CARGA TOTAL: 4559,5kg

-Intensidades %:

Clean&Jerk %: 12 reps al 55%, 9 al 70%, 9 al 75% y 9 al 80%
Snatch Pulls %: 4 reps al 70%, 4 al 80%, 4 al 90%, 4 al 100% y 2 al 110%

TOTAL: 12 reps al 55%, 13 al 70%, 9 al 75%, 13 al 80%, 4 al 90%, 4 al 100% y 2 al 110%

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Fecha: 17/07/2015

Ejercicio: Front Squat – 1 x 2 al 70% – 94kg / 1 x 2 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
Ejercicio: Complex from off Blocks: 1 Fast Pull Pausa Rodilla + 1 Snatch Pausa Rodilla x 5 series al 55% – 56kg / 7 al 70% – 71kg

-Volumen:

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

TOTAL SERIES: 18 – TOTAL REPS: 36

-Volumen Carga:

Kg Squat: 1334kg
Kg Snatch: 1554kg
Kg Snatch Pulls: 1554kg

CARGA TOTAL: 4442kg

-Intensidades %:

Squat %:  2 reps al 70%, 2 al 75%, 2 al 80%, 2 al 85%, 2 al 90% y 2 al 95%
Snatch %: 5 reps al 55% y 7 al 70%
Snatch Pulls %: 5 reps al 55% y 7 al 70%

TOTAL: 10 reps al 55%, 16 al 70%, 2 al 80%, 2 al 85%, 2 al 90% y 2 al 95%

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Fecha: 20/07/2015

Ejercicio: Back Squat – 5 x 3 al 75% – 116kg
Ejercicio: Complex Snatch: 1 Snatch Deadlift + 3 High Hang Pulls + 3 Hang Pulls x 3 series al 70% – 71kg / 2 al 80% – 82kg / 1 al 90% – 92kg / 1 al 100% – 102kg
Ejercicio: High Hang Snatch – 4 x 2 al 55% – 56kg / 2 x 2 al 65% – 66kg / 2 x 2 al 70% – 71kg / 2 x 2 al 75% – 76kg / 2 x 2 al 80% – 82kg / 1 x 1 al 85% – 87kg / 1 x 1 al 90% – 92kg / 1 x 1 al 95% – 97kg

-Volumen:

Squat Series: 5 – Squat Reps: 15
Snatch Pulls Series: 7 – Snatch Pulls Reps: 49
Snatch Series: 15 – Snatch Reps: 27

TOTAL SERIES: 27 – TOTAL REPS: 91

-Volumen Carga:

Kg Squat: 1740kg
Kg SnatchPulls: 3997kg
Kg Snatch: 1904kg

CARGA TOTAL: 7641kg

-Intensidades %:

Squat %: 15 reps al 75%
Snatch Pulls %: 21 reps al 70%, 14 al 80%, 7 al 90% y 7 al 100%
Snatch %: 8 reps al 55%, 4 al 65%, 4 al 70%, 4 al 75%, 4 al 80%, 1 al 85%, 1 al 90% y 1 al 95%

TOTAL: 8 reps al 55%, 4 al 65%, 25 al 70%, 19 al 75%, 18 al 80%, 1 al 85%, 8 al 90%, 1 al 95% y 7 al 100%

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Fecha: 21/07/2015

Ejercicio: Complex: 1 Power Clean + 1 Hang Clean & Jerk  x 3 series al 55% del récord de Clean & Jerk – 60kg / 2 al 70% – 77kg / 3 al 75% – 82,5kg / 2 al 80% – 88kg / 1 al 85% – 93kg

-Volumen:

Clean&Jerk Series: 11 – Clean&Jerk Reps: 33

TOTAL SERIES: 11 – TOTAL REPS: 33

-Volumen Carga:

Kg Clean&Jerk: 2551,5kg

CARGA TOTAL: 2551,5kg

-Intensidades %:

Clean&Jerk %: 9 reps al 55%, 6 al 70%, 9 al 75%, 6 al 80% y 3 al 85%

TOTAL: 9 reps al 55%, 6 al 70%, 9 al 75%, 6 al 80% y 3 al 85%