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Entrenamientos Cavernícolas 24/06, 25/06, 26/06 y 27/06. Snatch Pulls, Snatches, Clean Pulls, Cleans, Jerks & Back Squat.
Fecha: 24/06/2015
Ejercicio: Complex From Off Blocks: 1 Snatch Pull + 1 Panda Pull + 1 Power Snatch + 1 Snatch x 5 series al 55% – 56kg /5 al 70% – 71kg / 3 al 75% – 76kg
Ejercicio: Complex From Off Blocks: 1 Panda Pull + 1 Snatch x 5 series al 75% – 71kg-Volumen:
Snatch Series: 18 – Snatch Reps: 31
Snatch Pulls Series: xx – Snatch Pulls Reps: 31TOTAL SERIES: 18 – TOTAL REPS: 62
-Volumen Carga:
Kg Snatch: 2081kg
Kg Snatch Pulls: 2081kgCARGA TOTAL: 4162kg
-Intensidades %:
Snatch %: 10 reps al 55%, 10 al 70% y 11 al 75%
Snatch Pulls %: 10 reps al 55%, 10 al 70% y 11 al 75%TOTAL: 20 reps al 55%, 20 al 70% y 22 al 75%
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Fecha: 25/06/2015
Ejercicio: Complex Clean: 2 Clean Pull + 1 Hang Clean x 5 series al 55% – 70kg / 4 al 70% – 87,5kg / 3 al 75% – 94kg / 2 al 80% – 100kg / 1 al 85% – 106kg / 1 al 90% – 112kg
Ejercicio: 1 Split Jerk + 1 Split Jerk Tras Nuca x 20 series al 55% – 60kg-Volumen:
Clean Series: 16 – Clean Reps: 16
Clean Pulls Series: xx – Clean Pulls Reps: 32
Jerk Series: 20 – Jerk Reps: 40TOTAL SERIES: 36 – TOTAL REPS: 88
-Volumen Carga:
Kg Clean: 1400 kg
Kg Clean Pulls: 2800kg
Kg Jerk: 2400 kgCARGA TOTAL: 6600kg
-Intensidades %:
Clean %: 5 reps al 55%, 4 reps al 70%, 3 reps al 75%, 2 al 80%, 1 al 85% y 1 al 90%
Clean Pulls %: 10 reps al 55%, 8 al 70%, 6 al 75%, 4 al 80%, 2 al 85% y 2 al 90%
Jerk %: 40 reps al 55%TOTAL: 55 reps al 55%, 12 al 70%, 9 al 75%, 6 al 80%, 3 al 85% y 3 al 90%
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Fecha: 26/06/2015
Ejercicio: Back Squat – 2 x 5 al 40% – 60kg / 2 x 4 al 50% – 80kg / 2 x 3 al 65% – 100kg / 4 x 1 al 75% – 116kg /3 x 1 al 80% – 124kg / 3 x 1 al 85% – 132kg / 2 x 1 al 90% – 140kg /2 x 1 al 95% – 147kg
-Volumen:
Squat Series: 20 – Squat Reps: 38
TOTAL SERIES: 20 – TOTAL REPS: 38
-Volumen Carga:
Kg Squat: 3646kg
CARGA TOTAL: 3646kg
-Intensidades %:
Squat %: 10 reps al 40%, 8 al 50%, 6 al 65%, 4 al 75%, 3 al 80%, 3 al 85%, 2 al 90% y 2 al 95%
TOTAL: 10 reps al 40%, 8 al 50%, 6 al 65%, 4 al 75%, 3 al 80%, 3 al 85%, 2 al 90% y 2 al 95%
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Fecha: 27/06/2015
Ejercicio: Complex Snatch: 1 Panda Pull + 1 Hang Panda Pull + 1 Hang Snatch x 5 series al 55% – 56kg / 4 al 70% – 71kg / 4 al 75% – 76kg / 4 al 80% – 82kg / 3 al 85% – 87kg
-Volumen:
Snatch Series: 20 – Snatch Reps: 20
Snatch Pulls Series: xx – Snatch Pulls Reps: 40
TOTAL SERIES: 20 – TOTAL REPS: 60
-Volumen Carga:
Kg Snatch: 1205kg
Kg Snatch Pulls: 2410kg
CARGA TOTAL: 3615kg
-Intensidades %:
Snatch %: 5 reps al 55%, 4 al 70%, 4 al 75%, 4 al 80% y 3 al 85%
Snatch Pulls %: 10 reps al 55%, 8 al 70%, 8 al 75%, 8 al 80% y 6 al 85%
TOTAL: 15 reps al 55%, 12 al 70%, 12 al 75%, 12 al 80% y 9 al 85%
