testing testing ikke kommenter

[creaT]

 

Uke 1

Mark 3x8x175 (72,5%)

Mark fra kloss 3x8x182,5

Strake mark 3x8x140 kg

Roing 3x8x85 kg

 

Uke 2

Mark 3x8x180 (75%) Mark fra kloss 3x8x190 Strake mark 3x8x140 kg Roing 3x8x85 kg

 

Uke 3

Mark 3x6x185 (77,5%) Mark fra kloss 3x8x195 Strake mark 3x8 150 kg Roing 3x8x90 kg

 

Uke 4

Mark 3x5x192,5 (80%) Mark fra kloss 3x8x200 Strake mark 3x8x150 kg Roing 3x8x90 kg

 

Uke 5

Mark 3x5x200 (82,5%) Mark fra kloss 3x5x207,5 Strake mark 3x5x160 kg Roing 3x5x95 kg

 

Uke 6

Mark 3x3x205 (85%) Mark fra kloss 3x5x215 Strake mark 3x5x160 kg Roing 3x5x95 kg

 

Uke 7

Mark 3x3x210 (87,5%) Mark fra kloss 3x5x220 Strake mark 3x5x170 kg Roing 3x5x102,5 kg

 

Uke 8

Mark 2x3x217,5 (90%) Mark fra kloss 3x5x227,5 Strake mark 3x5x170 kg Roing 3x5x102,5

 

Uke 9

Mark 3x5x192,5 (80%) Mark fra kloss 3x8x202,5 Strake mark 3x8x150 kg Roing 3x8x90 kg

 

Uke 10

Mark 3x4x205 (85%) Mark fra kloss 3x8x215 Strake mark 3x8x150 Roing 3x8x90 kg

 

Uke 11

Mark 3x3x217,5 (90%) Mark fra kloss 3x8x227,5 Strake mark 3x5x160 Roing 3x5x97,5

 

Uke 12

Mark 2x2x230 (95%) Mark fra kloss 3x5x240 Strake mark 3x5x160 Roing 3x5x97,5

 

Uke 13

Mark 2x2x235 (97,5%) Mark fra kloss 2x4x247,5 Strake mark 2x4x170 Roing 2x4x102,5

 

Uke 14

Mark 2x1x240 (100%) Mark Fra kloss 2x4x252,5 Strake mark 2x4x170 Roing 2x4x102,5

 

Uke 15

Mark 1x1x247,5 (102,5%) Strake mark 2x8x150 Roing 2x8x90

 

Uke 16

Mark 1x1x252,5 (105%) Strake mark 2x8x150 Roing 2x8x90

 

 

 

Phillipi

 

WEEK WORK SETS SPEED SETS

1 (75%)x 2 reps (60%)8 sets x 3 reps (90 sec rest b/w sets)

2 (80%)x 2 reps (65%)8 sets x 3 reps (90 sec rest b/w sets)

3 (85%)x 2 reps (70%)6 sets x 3 reps (90-120 sec rest b/w sets)

4 (90%)x 2 reps (75%)5 sets x 3 reps (90-120 sec rest b/w sets)

5 (80%)3 sets x 3 reps (65%)3 sets x 3 reps (120 sec rest b/w sets)

6 (85%)x 2 reps (70%)3 sets x 3 reps (120 sec rest b/w sets)

7 (90%)x 2 reps (75%)3 sets x 3 reps (120 sec rest b/w sets)

8 (95%)x 2 reps (70%)3 sets x 3 reps (120 sec rest b/w sets)

9 (97.5%)x 1 rep (70%)2 sets x 3 reps (Rest as needed)

10 (100%)x 1 rep (60%)2 sets x 3 reps (Rest as needed)

11 MEET DAY N/A

 

http://storsterk.blogspot.com/2009/01/coan...lftprogram.html

 

 

http://tsampa.org/training/scripts/coan_ph...ubmit=Calculate

 

http://kampforum.no/forum/index.php?topic=...11962;topicseen

Endret 21. mai 2009 av creaT