Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
145
Exercise
Power Clean
Snatch
Back Squat
Jerk from Rack
Overhead Squat
Power Clean
Snatch
Back Squat
Jerk from Rack
Overhead Squat
Power Snatch
Clean & Jerk
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Close Grip Bench
Front Squat Lunge
Power Snatch
Clean & Jerk
Power Clean & Jerk (1 Clean + 3 Jerk)
Back Squat
Close Grip Bench
Front Squat Lunge
Snatch
Overhead Squat
Jerks from the rack
Front Squat
Snatch
Overhead Squat
Jerks from the rack
Front Squat
Power Snatch
Front Squat Lunge
Clean & Jerk (60% = 3 clean & 1 Jerk) (70% =1 clean & 3 Jerk)
Back Squat
Wide Grip Bench Press
Power Snatch
Front Squat Lunge
Clean & Jerk (60% = 3 clean & 1 Jerk) (70% =1 clean & 3 Jerk)
Back Squat
Wide Grip Bench Press
Power Clean
Snatch
Overhead Squat
Push Jerk (from Rack)
Front Squat
Power Clean
Snatch
Overhead Squat
Push Jerk (from Rack)
Front Squat
Power Snatch
Clean
Overhead Squat
Jerk from Rack
Back Squat
Power Snatch
Clean
Overhead Squat
Jerk from Rack
Back Squat
MAX SQUAT
225
C&J Max
Week
5
185
Workout
13
14
15
16
17
18
19
20
21
22
23
24
%
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.7
0.65
0.5
0.65
0.55
0.7
0.7
0.65
0.5
0.55
0.5
0.6
0.5
0.55
0.5
0.6
0.5
0.6
0.6
0.6
0.7
0.65
0.6
0.6
0.6
0.7
0.65
0.65
0.5
0.5
0.6
0.6
0.65
0.5
0.5
0.6
0.6
0.6
0.6
0.5
0.55
0.6
0.6
0.6
0.5
0.55
0.6
Set 1
LBS
120
80
158
74
90
120
80
158
74
90
94
102
129
158
120
113
94
102
129
158
120
113
80
113
111
113
80
113
111
113
87
135
111
158
94
87
135
111
158
94
120
73
113
111
135
120
73
113
111
135
87
111
113
102
135
87
111
113
102
135
Reps
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
2
5
2
7
2
5
2
7
3
6
3
6
6
3
6
3
6
6
5
3
6
5
6
5
3
6
5
6
4
4
6
3
4
4
4
6
3
4
%
0.65
0.55
0.7
0.4
0.4
0.65
0.55
0.7
0.4
0.4
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.65
0.7
0.7
0.65
0.5
0.6
0.5
0.6
0.6
0.6
0.5
0.6
0.6
0.65
0.6
0.6
0.7
0.65
0.65
0.6
0.6
0.7
0.65
0.65
0.6
0.5
0.6
0.6
0.65
0.6
0.5
0.6
0.6
0.7
0.6
0.5
0.65
0.7
0.7
0.6
0.5
0.65
0.7
Set 2
LBS
120
80
158
74
90
120
80
158
74
90
94
120
129
158
120
113
94
120
129
158
120
113
87
113
111
135
87
113
111
135
94
135
111
158
94
94
135
111
158
94
120
87
113
111
135
120
87
113
111
135
102
111
113
120
158
102
111
113
120
158
Reps
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
3
5
2
6
3
5
2
6
3
6
3
6
6
3
6
3
6
6
5
3
6
5
6
5
3
6
5
6
4
4
6
3
5
4
4
6
3
5
%
0.65
0.6
0.7
0.4
0.4
0.65
0.6
0.7
0.4
0.4
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.65
0.7
0.7
0.65
0.5
0.65
0.5
0.7
0.6
0.65
0.5
0.7
0.6
0.65
0.6
0.6
0.7
0.65
0.65
0.6
0.6
0.7
0.65
0.65
0.65
0.5
0.6
0.6
0.65
0.65
0.5
0.6
0.6
0.7
0.6
0.5
0.65
0.7
0.7
0.6
0.5
0.65
0.7
Set 3
LBS
120
87
158
74
90
120
87
158
74
90
94
120
129
158
120
113
94
120
129
158
120
113
94
113
129
135
94
113
129
135
94
135
111
158
120
94
135
111
158
0
120
94
113
111
135
120
94
113
111
135
102
111
113
120
158
102
111
113
120
158
Reps
4
3
5
3
4
4
3
5
3
4
4
3
3
5
5
5
4
3
3
5
5
5
4
5
2
6
4
5
2
6
3
6
3
6
6
3
6
3
6
6
5
3
6
5
6
5
3
6
5
6
4
4
6
3
5
4
4
6
3
5
%
0.65
0.6
0.7
Set 4
LBS
120
87
158
Reps
4
3
5
Set 5
LBS
Reps
Set 6
LBS
Lifts
Set 7
LBS
Reps
0.6
0.7
87
158
3
5
0.6
0.7
87
158
3
6
0.6
87
0.4
0.65
0.6
0.7
90
120
87
158
4
4
3
5
0.6
0.7
87
158
3
5
0.6
0.7
87
158
3
6
0.6
87
0.4
0.65
0.65
90
94
120
4
4
3
0.65
94
0.7
0.65
158
120
5
5
0.65
94
0.65
0.65
94
120
4
3
0.65
94
0.7
0.65
158
120
5
5
0.65
120
0.65
0.5
0.7
0.6
0.65
0.5
0.7
0.6
0.65
0.6
0.7
0.7
0.65
0.65
0.6
0.7
0.7
0.65
0.65
0.65
94
113
129
135
94
113
129
135
94
135
129
158
120
94
135
129
158
94
120
94
4
5
2
6
4
5
2
6
3
6
3
6
6
3
6
3
6
6
5
3
0.65
94
0.65
94
0.7
0.6
0.65
129
135
94
2
6
4
0.7
129
0.65
94
0.7
0.6
0.65
129
135
94
2
6
3
0.7
129
0.65
94
0.7
0.7
129
158
3
6
0.7
0.7
129
158
3
6
0.65
94
0.65
94
0.7
0.7
129
158
3
6
0.7
0.7
129
158
3
6
0.65
94
0.65
94
0.6
0.6
0.65
0.65
111
135
120
94
5
6
5
3
0.65
94
0.6
0.6
0.7
0.6
111
135
102
111
0.65
0.7
0.7
0.6
0.65
0.7
0.65
94
0.65
94
Set 8
LBS
Reps
0.6
135
0.65
94
5
6
4
4
0.6
0.7
135
102
6
4
120
158
102
111
3
5
4
4
0.7
0.7
158
102
5
4
0.7
158
0.7
158
0.7
158
120
158
3
5
0.7
158
0.7
158
0.7
158
0.7
158
0.65
94
0.65
94
Lifts
16
21
31
9
16
16
21
31
9
16
21
12
9
20
25
15
21
12
9
20
25
15
25
20
12
31
25
20
12
31
18
24
18
36
24
18
24
18
36
24
20
18
18
20
30
20
24
18
20
30
20
16
18
12
39
20
16
18
12
39
Lifts WO
Lifts Week
93
93
102
288
102
88
88
278
120
120
106
346
112
105
105
322
AVG %
Total Lifts
61.89
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