MERCOLEDI 08/02/12

BW 72.9 kg

SETTIMANA 2

Stacco Ed Coan Phillipi (1RM=130 kg) - rest 1'30"/2'

1. 1x2x75% @97.5 ---------------------> 1x2x100 kg - 1'
__8x3x60% @77.5 - rest 1’30” --------> 8x3x80 kg - 30"/45"

2. 1x2x80% @105 ----------------------> 1x2x105 kg - 1'
__8x3x65% @85 - rest 1’30” ----------> 8x3x85 kg - 30"

3. 1x2x85% @110 ----------------------> 1x2x110 kg - 1'30"
__6x3x70% @90 - rest 1’30”/2’ ------> 6x3x90 kg - 45"/1'

4. 1x2x90% @117.5
__5x3x75% @97.5 - rest 1’30”/2’

5. 3x3x80% @105
__3x3x65% @85 - rest 2’

6. 1x2x85% @110
__3x3x70% @90 - rest 2’

7. 1x2x90% @117.5
__3x3x75% @97.5 - rest 2’

8. 1x2x95% @122.5
__3x3x70% @90 - rest 2’

9. 1x1x97.5% @127.5
__2x3x70% @90 - as needed

10. 1x1x100% @130
___2x3x60% @77.5 - as needed

riscaldamento: 5x57.5/67.5/77.5/87.5 kg + 4x97.5 kg

Military press: 5RM / 3RM + 5x(5 / 3)x80% - rest 1'30"
5RM
1x5x40 kg
1x5x42.5 kg
1x5x45 kg
1x5x47.5 kg
1x5x50 kg -> miglioramento
+
5x5x40 kg - 1'

riscaldamento: 5x17.5/27.5 kg

COMPLEMENTARI:

Bic. man. p.60: 3x10 - rest 1'
1x10x14 kg - 1'
2x10x15 kg - 1'30" -> miglioramento

Scroll. man: 3x10 - rest 1'
3x10x28 kg - 40"/1' -> miglioramento

Fly 90°: 3x12 - rest 1'
1x12x5 kg - 40" (cavi)
2x12x2 kg - 40" (panca)

Addominal mach: 3x20 - rest 40"
2x20x40 kg
1x20x35 kg