CODIGOS 50% 60% 70% 75% 80% 85% 90%

Muscle snatch + press + 78 0 0 0 0 0 0

ohs 2+2+2x4 10 10 6x4 10x3 10

Power snatch + hang power 78 93 0 0 0 0 0

snatch + ohs
LUNES 10/16/2017

1+1+2x3 1+1+2x3 3x4 3x3 2 1x2 1x2

0 0 109 116 124 132 0
Power snatch
3x3 3x2 2x3 2x3 2x3 1x6 1x2
0 195 228 244 260 0 0
Front squat
2x3 4 3 2 2x3 3 2x3
0 0 0 0 0 0
Jalón de snatch
2x3 2 3x5 5x5 5x5
Push jerk atrás de la
80/5x5
cabezas
45 0 0 0 0 0 0
good morning
10x5 10x2 10x2 10 10 3x4
98 117 0 0 0 0 0
Power clean + push press
1+3x3 1+3x3 2+2+2x2 2x2 1+2+1x8 2x3
MARTES 10/17/17

0 0 137 146 156 0 0

Power clean y push jerk
2x3 2 2x3 2x3 2x6 2x3
0 0 0 244 0 276 293
Back squat
4 3 4 3x2 3x2 3x3
0 0 0 0 0 0 0
3x6 5x5 3x5 3x6 2+1x3 5x5
Push press atrás de la
80/5x5
cabeza agarre de snatch

Power snatch + hang power 78 93 0 0 0 0 0

snatch + ohs 1+1+2x3 1+1+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 109 116 124 0 0
MIÉRCOLES, 10/18/17

Hang power snatch

3x3 3 3x3 3x3 3x3 2x3 1x2
98 117 137 0 156 166 0
Clean + jerk cajones
MIÉRCOLES, 10/18/17
Clean + jerk cajones
2+2x3 2+2 2+2 222 1+2 1+2x6 1
0 0 0 0 0 0 0
Media sentadilla por detrás
3+3x5 5 4 3 2x2 2x2 2x3
0 0 0 0 0 0 0
Jalón desde cajones
3 2x6 2x4 5x5 2x4 4x5
tijeras 50/5+5x5
0 0 0 0 0 0
Hiper Extensiones
10x5 SUPERMAN 3x3 3x3 10 E 10
0 0 109 116 124 132 0
Snatch balance
2x3 2 3x3 3 3 3x3 5x5
JUEVES, 19/10/17

Push press atrás de la 0 117 0 0 0 0 0

cabeza 4 4x5 3x3 3x3 E S C
0 0 0 0 0 0 0
3+3x5 5+5x5 D E S C
0 0 228 0 0 0 0
Back squat
5+5x5 3x3 5x5 3 2x2 3+3x5
Push jerk atrás de la
80/5x5 5x5 ABS 10x3 REMO 10x3
cabezas

Power snatch desde 78 93 0 0 0 0 0

cajones + ohs 2+2x3 2+2x3 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 109 0 124 132 140
Snatch desde cajones
VIERNES, 10/20/17

3x3 3 3x3 3x5 2 2 2x2

98 117 137 146 156 0 0
Clean y jerk desde cajones
2x3 2 2 2 2x3 2x4 1x2
0 195 228 244 0 0 0
Front squat
5x5 5 4 3x3 3 3 2x2
0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1
Saltó vertical 6x5
0 SUPERMAN 0 0 0 0 0
Hiper Extensiones
10x5 SUPERMAN 3x2 2+3x2 10x3 2+3x4
1/10/17
 78 93 109 116 0 0 0
Snatch agarre medio
3x3 3 2 2x3 2x3 1
SÁBADO, 21/10/17
98 117 137 146 0 0 0
Push jerk atrás de la cabeza
3x3 3 3 3x3 2x3 1
0 0 0 0 0 0 0
Media sentadilla por detrás
3+3x5 5x5 5x3 3x2 3x2 3x3 T
0 0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1 1
Push press atrás de la
90/5x5
cabeza agarre de snatch

Snatch 155
Clean & jerk 0 195
back squat 325
95% 100% 105% 110% 120%
0 0 0 0 0 0
10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
22 12
0 0 0 171 0 0
3x3 3 3x5 3 5x5 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0
2x5 2+2x5 4x5 25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15

24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
 1 1 2X7 18 24
0 0 0 0 0 390
2 3x2 3x2 5x5 23 8
0 0 0 0 0 234
3+3x4 3x6 3 4x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
A N S O 10 12
0 0 0 0 0 0
A N S O 3x3 5x3
0 0 0 0 0 0
3 3 3x5 3 3

24
0 0 0 0 0 0
Intentos 20 16
147 0 0 0 0 0
1x4 1 5x2 4x5 23 12
0 0 0 0 0 0
1 3x6 3x5 17 16
0 0 0 0 0 0
E N C I A 12 16
0 0 0 0 0 0
1x2 3 3 3x5 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 3x6 3x5 12 18
0 0 0 0 0 390
5x5 N C I A 5x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3

24 24

219 211
377 323
 Arranque: Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90%

Muscle snatch + press + 35 0 0 0 0 0 0

ohs 2+2+2x4 10 10 6x4 10x3 10

Power snatch + hang power 35 42 0 0 0 0 0

snatch + ohs 1+1+2x3 1+1+2x3 3x4 3x3 2 1x2 1x2
LUNES, 16/10/17

0 0 49 53 56 60 0
Power snatch
3x3 3x2 2x3 2x3 2x3 1x6 1x2
0 102 119 128 136 0 0
Front squat
2x3 4 3 2 2x3 3 2x3
0 0 0 0 0 0
Jalón de snatch
2x3 2 3x5 5x5 5x5
Push jerk atrás de la
80/5x5
cabezas
45 0 0 0 0 0 0
good morning
10x5 10x2 10x2 10 10 3x4
43 51 0 0 0 0 0
Power clean + push press
MARTES, 17/10/2017

1+3x3 1+3x3 2+2+2x2 2x2 1+2+1x8 2x3

0 0 60 64 68 0 0
Power clean y push jerk
2x3 2 2x3 2x3 2x6 2x3
0 0 0 128 0 145 153
Back squat
4 3 4 3x2 3x2 3x3
0 0 0 0 0 0 0
3x6 5x5 3x5 3x6 2+1x3 5x5
Push press atrás de la
80/5x5
cabeza agarre de snatch

Power snatch + hang power 35 42 0 0 0 0 0

snatch + ohs 1+1+2x3 1+1+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 49 53 56 0 0
MIÉRCOLES, 10/18/17

Hang power snatch

3x3 3 3x3 3x3 3x3 2x3 1x2
43 51 60 0 68 72 0
Clean + jerk cajones
MIÉRCOLES, 10/18/17
Clean + jerk cajones
2+2x3 2+2 2+2 222 1+2 1+2x6 1
0 0 0 0 0 0 0
Media sentadilla por detrás
3+3x5 5 4 3 2x2 2x2 2x3
0 0 0 0 0 0 0
Jalón desde cajones
3 2x6 2x4 5x5 2x4 4x5
tijeras 50/5+5x5
0 0 0 0 0 0
Hiper Extensiones
10x5 SUPERMAN 3x3 3x3 10 E 10
0 0 49 53 56 60 0
Snatch balance
2x3 2 3x3 3 3 3x3 5x5
JUEVES, 10/19/17

Push press atrás de la 0 51 0 0 0 0 0

cabeza 4 4x5 3x3 3x3 E S C
0 0 0 0 0 0 0
3+3x5 5+5x5 D E S C
0 0 119 0 0 0 0
Back squat
5+5x5 3x3 5x5 3 2x2 3+3x5
Push jerk atrás de la
80/5x5 5x5 ABS 10x3 REMO 10x3
cabezas

Power snatch desde 35 42 0 0 0 0 0

cajones + ohs 2+2x3 2+2x3 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 49 0 56 60 63
Snatch desde cajones
VIERNES, 10/20/17

3x3 3 3x3 3x5 2 2 2x2

43 51 60 64 68 0 0
Clean y jerk desde cajones
2x3 2 2 2 2x3 2x4 1x2
0 102 119 128 0 0 0
Front squat
5x5 5 4 3x3 3 3 2x2
0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1
Saltó vertical 6x5
0 SUPERMAN 0 0 0 0 0
Hiper Extensiones
10x5 SUPERMAN 3x2 2+3x2 10x3 2+3x4
0/21/17
 35 42 49 53 0 0 0
Snatch agarre medio
3x3 3 2 2x3 2x3 1
SÁBADO, 10/21/17
43 51 60 64 0 0 0
Push jerk atrás de la cabeza
3x3 3 3 3x3 2x3 1
0 0 0 0 0 0 0
Media sentadilla por detrás
3+3x5 5x5 5x3 3x2 3x2 3x3 T
0 0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1 1
Push press atrás de la
90/5x5
cabeza agarre de snatch

Snatch 70
Clean & jerk 0 85
back squat 170
Envión: Sentadillas:
95% 100% 105% 110% 120%
0 0 0 0 0 0
10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
22 12
0 0 0 77 0 0
3x3 3 3x5 3 5x5 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0
2x5 2+2x5 4x5 25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15

24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
 1 1 2X7 18 24
0 0 0 0 0 204
2 3x2 3x2 5x5 23 8
0 0 0 0 0 102
3+3x4 3x6 3 4x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
A N S O 10 12
0 0 0 0 0 0
A N S O 3x3 5x3
0 0 0 0 0 0
3 3 3x5 3 3

24
0 0 0 0 0 0
Intentos 20 16
67 0 0 0 0 0
1x4 1 5x2 4x5 23 12
0 0 0 0 0 0
1 3x6 3x5 17 16
0 0 0 0 0 0
E N C I A 12 16
0 0 0 0 0 0
1x2 3 3 3x5 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 3x6 3x5 12 18
0 0 0 0 0 204
5x5 N C I A 5x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3

24 24

219 211
377 323
 Arranque:
CODIGOS 50% 60% 70% 75%
0 0 0 0
Hiper Extensiones
10x4 10 10 6x4

Muscle snatch + snatch 68 81 0 0

balance
LUNES, 22/2/2016

2+2x3 2+2x3 3x4 3x3

0 0 95 101
Hang snatch
3x3 3x2 3x3 3
0 123 144 0
Front squat
2x3 4 4x3 2

Jalón + jalón colgante de 0 0 0 0

snatch 2x3 2 1x4

93 111 0 0
good morning
10x2 10x2 10x2 10
93 111 0 0
Power clean y jerk
MARTES, 23/2/2016

2x3 2x3 2+2+2x2 2x2

0 0 130 139
Power clean + jerk
2x3 2 1+3x2 1+3
0 0 0 154
Back squat
4 3 4
0 0 0 0
Jalón hasta la rodilla
3x6 5x5 3x5 3x6

Muscle snatch + press + 0 0 0 0

snatch balance
2+2+2x2 2+2+2x2 2+2x2 2x4
MIÉRCOLES, 24/2/2016

0 0 0 0
Hang power snatch
3x3 3 3x3 3
0 0 0 0
Clean desde cajones
3x3 3 3 222
0 0 0 0
Front squat
3+3x5 5 4x4 3
0 0 0 0
Jalón de snatch
3 2x6 2x4

0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3

Push jerk atrás de la cabeza 0 0 0 0

con agarre abierto
UEVES, 25/2/2016

2x3 2 3x3 3
JUEVES, 25/2/2016
0 0 0 0
Push press
4 4x5 3x3 3x3
0 0 0 0
3+3x5 5+5x5 D
0 0 0 0
Media sentadilla por detrás
5+5x5 3x3 5x5 3
5x5 ABS 10x3
0 0 0 0
Power snatch + snatch
1+2x2 1+2x2 2+2 2+2x2
0 0 0 0
Snatch
VIERNES, 26/2/2016

3x3 3 3x3 3x5

0 0 0 0
Jerk
3x3 2 2 2
0 0 0 0
Back squat
5x5 5 4 3x3
0 0 0 0
8x5 2+2x4 1+1x5 2

0 0 0 0
good morning
10x5 3x2 3x2 2+3x2

Power snatch con agarre 0 0 0 0

SÁBADO, 27/2/2016

medio 3x3 3 2x5 2x3

0 0 0 0
Jerk atrás de la cabeza
3x3 3 3 2
0 0 0 0
Media sentadilla por delante
3+3x5 5x5 5x3 3x2
0 0 0 0
100 2+2x4 3x4 2
Arranque: Envión: Sentadillas:
80% 85% c 95% 100% 105% 110%
0 0 0 0 0 0 0
10x3 10 10x3 10x4

0 0 0 0 0 0 0

2 1x2 1x2
108 115 0 0 0 0 0
3x2 3x4 1x2
0 0 0 0 0 0 0
2x3 3 2x3
0 0 0 0 135 0 0
3x5 5x5 5x5 3+3x5 3 3x5

0 0 0 0 0 0 0
10 3x4
0 0 0 0 0 0 0
1+2+1x8 2x3 2x5 2+2x5
148 0 0 0 0 0 0
1+3x5 2x3 2x5 2+2x5
164 0 0 0 0 0 0
4x4 3x2 3x3 2 3x2 3x2
0 0 167 0 0 0 0
2+1x3 5x5 3x5 2x5 2x5

0 0 0 0 0 0 0

4x5 2x4 5x5 5x2 5x2

0 0 0 0 0 0 0
2x6 2x3 1x2 5x2 5x2
0 0 0 0 0 0 0
2 2 1 1 1 1x3 1
0 0 0 0 0 0 0
2x2 2x2 2x3 2 3x2 3x2
0 0 0 0 0 0 0
5x5 2x4 4x5 3+3x4 3x6

0 0 wqacc 0 0 0 0
10 E 10 E N C I
0 0 0 0 0 0 0

3 3 3x4 3x6 P E N
 0 0 0 0 0 0 0
E S C A N S O
0 0 0 0 0 0 0
E S C A N S O
0 0 0 0 0 0 0
2x2 3+3x5 3 3 3x5
REMO 10x3
0 0 0 0 0 0 0
10x3 2+3x4 Intentos
0 0 0 0 0 0 0
2x2 2x2 2x3 1x4 1 5x2
0 0 0 0 0 0 0
2x3 2x4 1 1 1x3 1 3x6
0 0 0 0 0 0 0
3 3 2x3 E N C I
0 0 0 0 0 0 0
2x3 1 1 1x2 3 3 3x5

0 0 0 0 0 0 0
10x3 2+3x4
0 0 0 0 0 0 0
2x3 1 1 5x2
0 0 0 0 0 0 0
2x3 1 1 1 1x3 1 3x6
0 0 0 0 0 0 0
3x2 3x3 T 5x5 5x5 C I
0 0 0 0 0 0 0
2x3 1 1 1x2 3x5 3 3x5
entadillas:
115% 120%
0 0
30 30

0 0

24 24
0 0
27 24
0
22 12
0 0
3 5x5 15 30
25 24
0 0
12 20
0 0
4x5 16 19
0 0
4x5 25 14
0 0
3x5 15
0 0
4x5 15
24 24

0 0

4x5 24 15
0 0
4x5 16 18
0 0
2X7 18 24
0 0
5x5 23 8
0 0
3 4x5 20 15
25 24
0 0
A 22 30

0 0

25 18
0 0
10 12
0 0
3x3 5x3
0 0
3 5x5
24
0 0
20 16
0 0
4x5 23 12
0 0
3x5 17 16
0 0
A 12 16
0 0
3 3
25 24
0 0
15 17
0 0
4x5 25 18
0 0
3x5 12 18
0 0
A 5x5 12
0 0
3 3
24 24

219 211
377 323
 Arranque:
CODIGOS 50% 60% 70% 75% 80%
0 0 0 0 0
good morning
10x3 10 10 6x4 10x3
0 0 0 0 0
muscle snatch + press + ohs
LUNES, 29/2/2016

2+2+2x2 2+2+2x3 3x4 3x3 2

0 0 0 0 0
power snatch
3x3 3x2 3x3 3x2 3x3
0 0 0 0 0
back squat
2x3 5 4 2 3x2
0 0 0 0 0
jalon de snatch
2x3 2 1x4 3x5
salto vertical 30/8x3
0 0 0 0 0
power clean + push press
1+2+2 1+2x2 1+2x2 10 10
0 0 0 0 0
hang clean + jerk
MARTES, 1/3/2016

2x3 2x3 2+2+2x2 1+2x5 1+2+1x8

0 0 0 0 0
2x3 2 1+3x2 1+3 1+3x5
0 0 0 0 0
front squat
4 3x4 4 4x4
0 0 0 0 0
jerk atrás de la cabeza
3x6 5x5 3x5 3x6 2+1x3
remo inclinado 40/10x5
0 0 0 0 0
good morning
10x2 10x2 2+2x2 2x4 4x5
0 0 0 0 0
MIÉRCOLES, 2/3/2016

snatch desde cajones

3x3 3 3 3 2x3
0 0 0 0 0
clean desde cajones
2x3 2 2 222 2x3
0 0 0 0 0
back squat
3+3x5 5 3x4 3 2x2
0 0 0 0 0
jalon de snatch desde cajones
3 2x6 2x4 5x5
salto vertical 6x3
0 0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3 10
0 0 0 0 0
snatch con agarre medio
JUEVES, 3/3/2016

2x3 2 2x3 3 3
0 0 0 0 0
jerk atrás de la cabeza
JUEVES, 3/3/2016
jerk atrás de la cabeza
2x3 2 2x3 3x3 E
0 0 0 0 0
jalon de snatch
3+3x5 5+5x5 D E
0 0 0 0 0
5+5x5 3x3 5x5 3 2x2
remo inclinado 40/10x3 5x5 ABS 10x3 REMO

0 0 0 0 0
muscle snatch + snatch balance
2+2x3 2+2x2 2+2 2+2x2 10x3
0 0 0 0 0
power snatch desde cajones
VIERNES, 4/3/2016

3x3 3 3x3 2x2 2x3

0 0 0 0 0
clean y jerk desde cajones
2x3 2 2 2 2x3
0 0 0 0 0
back squat
5x5 5 4 3x3 3
0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3
salto vertical 6x3
0 0 0 0 0
hang power snach + ohs
2+2x3 3x2 3x2 2+3x2 10x3
0 0 0 0 0
hang snatch
SÁBADO, 5/3/2016

3x3 3 3x5 2x3 2x3

0 0 0 0 0
jerk atrás de la cabeza + jerk
2+1x3 2+1 1+1 2 1+1x4
0 0 0 0 0
media sentadilla por delante
3+3x5 5x5 5x3 3x2 3x2
0 0 0 0 0
100 2+2x4 3x4 2 2x3
107 B/H 30/10x3
0 Envión: 0 Sentadillas: 0
85% 90% 95% 100% 105% 110% 115% 120%
0 0 0 0 0 0 0 0
10 10x3 10x4 30 30
0 0 0 0 0 0 0 0
1x2 1x2 24 24
0 0 0 0 0 0 0 0
3x4 1x2 27 24
0 0 0 0 0 0 0
3 2x3 22 12
0 0 0 0 0 0 0 0
5x5 5x5 3+3x5 3 3x5 3 5x5 15 30
25 24
0 0 0 0 0 0 0 0
3x4 12 20
0 0 0 0 0 0 0 0
2x3 2x5 2+2x5 4x5 16 19
0 0 0 0 0 0 0 0
2x3 2x5 2+2x5 4x5 25 14
0 0 0 0 0 0 0 0
3x2 3x3 2 3x2 3x2 3x5 15
0 0 0 0 0 0 0 0
5x5 3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0 0 0
2x4 5x5 5x2 5x2 4x5 24 15
0 0 0 0 0 0 0 0
2x3 1x2 5x2 5x2 4x5 16 18
0 0 0 0 0 0 0 0
2 1 1 1 1x3 1 2X7 18 24
0 0 0 0 0 0 0 0
2x2 2x3 2 3x2 3x2 5x5 23 8
0 0 0 0 0 0 0 0
2x4 4x5 3+3x4 3x2 3x2 3x2 20 15
25 24
0 0 0 0 0 0 0 0
E 10 E N C I A 22 30
0 0 0 0 0 0 0 0
3 3x4 3x6 P E N 25 18
0 0 0 0 0 0 0 0
 S C A N S O 10 12
0 0 0 0 0 0 0 0
S C A 3x5 S O 3x3 5x3
0 0 0 0 0 0 0 0
3+3x5 3 3 3x5 3 5x5
10x3 24
0 0 0 0 0 0 0 0
2+3x4 Intentos 20 16
0 0 0 0 0 0 0 0
2x2 2x3 1x4 1 5x2 4x5 23 12
0 0 0 0 0 0 0 0
2x4 1 1 1x3 1 3x6 3x5 17 16
0 0 0 0 0 0 0 0
3 2 1 1 1 1 A 12 16
0 0 0 0 0 0 0 0
1 1 1x2 3 3 3x5 3 3
25 24
0 0 0 0 0 0 0 0
2+3x4 15 17
0 0 0 0 0 0 0 0
1 1 5x2 4x5 25 18
0 0 0 0 0 0 0 0
1 1 1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0 0 0
3x3 T 5x5 5x5 C I A 5x5 12
0 0 0 0 0 0 0 0
1 1 1x2 3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: 0
CODIGOS 50% 60% 70% 75% 80% 85%
0 0 0 0 0
Hiper Extensiones
10x5 10 10 6x4 10x3
68 81 0 0 0 0
power snatch + ohs
2+2x3 2+2x3 3x4 3x3 2 1x2
LUNES, 7/3/2016

0 0 95 101 108 115

power snatch
3x3 3x2 2x2 2 2 1x4
0 1230 144 154 0 0
front squat
2x3 5 4 3x3 3x2 3
0 0 0 0 0 0
jalon de snatch
2x3 2 1x4 3x5 5x5
push jerk 80/3x5
0 0 0 0 0
Hiper Extensiones
10x5 1+2x2 1+2x2 10 10
0 0 0 0 0 0
power clean + push press
MARTES, 8/3/2016

1+3x2 1+2 1+2x2 1+2x5 1+2+1x8 2x3

0 0 0 0 0 0
power clean y jerk
2x3 2 2 2 1 1x4
0 0 0 0 0 0
back squat
4 5 4 4 3x2
0 0 0 0 0 0
push press
3x6 5x5 3x5 3x6 2+1x3
salto vertical 6x3
0 0 0 0 0 0
Hiper Extensiones
10x5 10x2 2+2x2 2x4 4x5 2x4
0 0 0 0 0 0
MIÉRCOLES, 9/3/2016

hang snatch
2x2 2 2 3 2 2x2
0 0 0 0 0 0
clena y jerk
2x3 2 2 222 2 1x4
0 0 0 0 0 0
back squat
3+3x5 5 3x4 3x5 2x2 2x2

jalon + jalon colgante de 0 0 0 0 0 0

snatch 3 2x6 2x4 5x5 2x4
remo 30/10x3
0 0 0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3 10 E
0 0 0 0 0 0
fuerza acostado
JUEVES, 10/3/2016

2x3 2 2x3 3 3 3
0 0 0 0 0 0
push press
JUEVES, 10/3/2016
push press
5x5 2 2x3 3x3 E S
0 0 0 0 0 0
jalon colgante de snatch
3+3x5 5+5x5 D E S
0 0 0 0 0 0
5+5x5 3x3 5x5 3 2x2
salto vertical 30/10x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0
muscle snatch + press + ohs
2+2+2x3 2+2+2x2 2+2 2+2x2 10x3 2+3x4
0 0 0 0 0 0
snatch cajones
VIERNES, 11/3/2016

3x3 3 2x3 2 2 2
0 0 0 0 0 0
clean cajones
2x3 2 2 2 2 1
0 0 0 0 0 0
front squat
5x5 4 3 3x3 2x3 3
0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1
salto vertical 6x3
0 0 0 0 0 0
Hiper Extensiones
10x5 3x2 3x2 2+3x2 10x3 2+3x4

jalon snatch + hang power 0 0 0 0 0 0

SÁBADO, 12/3/2016

snatch 3x3 3 3x5 3+1x5 2x3 1

0 0 0 0 0 0
hang clean
3x3 3 2 2 2x5 1
0 0 0 0 0 0
sentadilla media por detrás
3+3x5 5x5 5x3 3x2 3x2 3x3
0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1
tijeras 50/5+5x5
 Envión: 0 Sentadillas: 0
90% 95% 100% 105% 110% 115% 120%
0 0 0 0 0 0 0
10 10x3 10x4 30 30
0 0 0 0 0 0 0
1x2 24 24
0 0 0 0 0 0 0
1x2 27 24
0 0 0 0 0 0
2x3 22 12
0 0 0 0 149 155 162
5x5 3+3x5 3 3x2 3 3 15 30
25 24
0 0 0 0 0 0 0
3x4 12 20
0 0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0 0
2x5 2+2x5 4x5 25 14
0 0 0 0 0 0 0
3x3 2 3x2 3x2 3x5 15
0 0 0 0 0 0 0
5x5 3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0 0
5x5 5x2 5x2 4x5 24 15
0 0 0 0 0 0 0
1x2 5x2 5x2 4x5 16 18
0 0 0 0 0 0 0
1 1 1 1x3 1 2X7 18 24
0 0 0 0 0 0 0
2x3 2 3x2 3x2 5x5 23 8
0 0 0 0 0 0 0
4x5 3+3x4 3x2 3x2 3x2 20 15
25 24
0 0 0 0 0 0 0
10 E N C I A 22 30
0 0 0 0 0 0 0
5x5 3x6 P E N 25 18
0 0 0 0 0 0 0
 C A N S O 10 12
0 0 0 0 0 0 0
C A 3x5 S O 3x3 5x3
0 0 0 0 0 0 0
3+3x5 3 3 3x5 3 5x5
24
0 0 0 0 0 0 0
Intentos 20 16
0 0 0 0 0 0 0
2x2 1x4 1 5x2 4x5 23 12
0 0 0 0 0 0 0
1x4 1 1x3 1 3x6 3x5 17 16
0 0 0 0 0 0 0
2 1 1 1 1 A 12 16
0 0 0 0 0 0 0
1 1x2 3 3 3x5 3 3
25 24
0 0 0 0 0 0 0
15 17
0 0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0 0
1 1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0 0
T 5x5 5 5 5 5 5 12
0 0 0 0 0 0 0
1 1x2 3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: 0 Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90% 95%
0 0 0 0 0 0 0 0
muscle snatch + ohs
3+3x2 2+2x3 10 6x4 10x3 10 10x3
0 0 0 0 0 0 0 0
power snatch sin desplazar
2+2+2x2 2+2+2x2 3x3 3x3 2 1x2 1x2
0 0 0 0 0 0 0 0
power snatch
3x3 3x2 3x2 2x2 1x8 1x4 1x2
0 0 0 0 0 0 0 0
front squat
2x3 5 4 3x4 3 3 2x2
0 0 0 0 0 0 0 0
jalon de snatch
2x3 2 1x4 3x5 5x5 5x5
salto vertical 6x5
0 0 0 0 0 0 0
Hiper Extensiones
10x5 1+2x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0 0
power clean + push press
1+5x2 1+3x2 1+2x2 1+2x5 1+2+1x8 2x3
0 0 0 0 0 0 0 0
power clean y jerk
3x3 3 3 2x3 2x2 1x8 2x2
0 0 0 0 0 0 0 0
back squat
4 4 3x3 3 2x3 3x3 2
0 0 0 0 0 0 0 0
push jerk atrás de la cabeza
3x6 3x5 3x5 3x6 2+1x3 5x5
60 tijeras 50/5+5x5

power snatch desde cajones + 0 0 0 0 0 0 0 0

ohs 2+2x3 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0 0
snatch desde cajones
3x3 3 3x3 3 3x4 2x2 1x2
0 0 0 0 0 0 0 0
front squat + jerk
3+2x3 3+2 3+2 222 2+1x5 1x4 1 1
0 0 0 0 0 0 0 0
front squat
3+3x5 5 4x4 3x5 2x2 3x3 2x3 2
0 0 0 0 0 0 0 0
jalon de snatch desde cajones
3 2x6 2x4 5x5 2x4 4x5
remo 12x5
0 0 0 0 0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3 10 E 10 E
0 0 0 0 0 0 0 0
1 agarre medio
3x5 2 2x3 3 3 3 5x5 3x6
0 0 0 0 0 0 0 0
88
D E S C A N S O
0 0 0 0 0 0 0 0
80 cerrado
3+3x5 5+5x5 D E S 3x5 A
 0 0 0 0 0 0 0 0
5+5x5 3x3 5x5 3 2x2 3+3x5
remo 30/10x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0 0
muscle snatch + press + ohs
3+3+3x3 3+3+3x3 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0 0
hang snatch
3x3 3 3x3 2 3 2 2x4 1x4
0 0 0 0 0 0 0 0
clean + front + jerk
2+2+2x3 2 2+2+2 2 1+1+2x5 1 1x4 1
0 0 0 0 0 0 0 0
back squat
5x5 4 3 3x3 4 3 2x2 2
0 0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1 1x2
salto vertical 10x5
0 0 0 0 0 0 0 0
Hiper Extensiones
10x5 3x2 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0 0
snatch agarre medio
3x3 3 2 2x2 2x3 1
0 0 0 0 0 0 0 0
push jerk atrás de la cabeza
3x3 3 3x5 2 2x5 1 1 1
0 0 0 0 0 0 0 0
media sentadilla por detrás
3+3x5 5x5 5x3 3x2 3x2 3x3 T 5x5
0 0 0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1 1 1x2
remo 10x5
0 Sentadillas: 0
100% 105% 110% 115% 120%
0 0 0 0 0
10x4 30 30
0 0 0 0 0
24 24
0 0 0 0 0
27 24
0 0 0 0
22 12
0 0 0 0 0
3x2 3x2 3x2 3 3 15 30
25 24
0 0 0 0 0
12 20
0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0
2x5 2+2x5 4x5 25 14
0 0 0 0 0
3x2 3x2 3x5 15
0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0
1 1x3 1 2X7 18 24
0 0 0 0 0
3x2 3x2 5x5 23 8
0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0
N C I A 22 30
0 0 0 0 0
P E N 25 18
0 0 0 0 0
N S O 10 12
0 0 0 0 0
3x5 S O 3x3 5x3
 0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0
Intentos 20 16
0 0 0 0 0
1 5x2 4x5 23 12
0 0 0 0 0
1x3 1 3x6 3x5 17 16
0 0 0 0 0
1 1 1 A 12 16
0 0 0 0 0
3 3 3x5 3 3
25 24
0 0 0 0 0
15 17
0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0
1x3 1 3x6 3x5 12 18
0 0 0 0 0
4x5 5 5 5 5x5 12
0 0 0 0 0
3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque:
CODIGOS 50% 60% 70% 75%
0 54 63 68
good morning
10x3 2+2x3 10 6x4

muscle snatch + press + 0 0 63 68

snatch balance 2+2+2x2 2+2+2x2 3x3 3x3
LUNES, 28/3/2016

45 54 0 0
hang snatch
3x3 3x2 3x3 3x3
70 0 0 0
front squat
2x3 4 3 2
45 54 63 68
jalon colgante de snatch
2x3 2 1x4

salto vertical agarre de snatch 10x3

0 0 81 86
power clean + push pres
1+3x2 1+3x2 1+2x2 10
58 69 0 86
hang clean
MARTES, 29/3/2016

1+5x2 1+3x2 2x5 1+2x5

58 69 81 0
front squat + jerk
3x3 3 3 2+2x5
70 84 0 105
back squat
4 4 3x3
58 69 81 86
3x6 3x5 3x5 3x6
salto vertical 6x3
0 54 63 68
Hiper Extensiones
10x3 2+2x3 2+2x2 2x4
0 0 0 0
MIÉRCOLES, 30/3/2016

power snatch desde cajones

3x3 3 2 2x3

power clean desde cajones + 0 0 0 0

jerk 1+2x3 1+2 1+2 1+2x3
70 84 0 0
front squat
3+3x5 5 3x2 2x2
45 54 63 68
jalon de snatch desde cajones
3 2x6 2x4
salto vertical 8x3
0 54 63 68
good morning
10x3 3 3x3 3x3

push jerk atrás de la cabeza 45 54 0 68

JUEVES, 31/3/2016

agarre abierto 3x5 2 5x5 3

58 69 0 86
push press
D E 3x4 C
45 54 63 68
JUEVES, 31/3/20
3+3x5 5+5x5 D
70 84 98 105
5+5x5 3x3 5x5 3
30/10x3 5x5 ABS 10x3
0 0 63 68
power snatch + ohs
2+2x3 2+2x2 2+2 2+2x2
45 54 0 0
snatch desde cajones
VIERNES, 1/4/2016

3x3 3 3x3 2
0 69 0 86
clean y jerk desde cajones
2x3 2 2 2
70 84 0 105
back squat
5x5 4 3x3 3x3
45 54 63 68
8x5 2+2x4 1+1x5 2
salto vertical 6x3
45 54 63 68
Hiper Extensiones
10x5 3x2 3x2 2+3x2

hang power snatch + hang 0 0 0 0

snatch
SÁBADO, 2/4/2016

2+1x3 2+1 1+1 1+1x3

0 0 0 0
split jerk atrás de la cabeza
3x3 3 3 2x3
70 84 0 105
front squat
3+3x5 5x5 3x4 3x2
45 54 63 68
100 2+2x4 3x4 2
salto vertical 10x3
Arranque: 0 Envión: 0 Sentadillas:
80% 85% 90% 95% 100% 105% 110%
72 77 81 86 90 95 99
10x3 10 10x3 10x4
72 77 81 86 90 95 99
2 1x2 1x2
72 77 81 86 90 95 99
1x8 1x4 1x2
0 119 126 133 140 147 154
1x3 3 2x2
72 77 81 86 0 95 99
3x5 5x5 5x5 3x4 3x2 3x2

92 98 104 109 115 121 127

10 3x4
92 98 104 109 115 121 127
1+2+1x8 2x3 2x5 2+2x5
92 98 104 109 115 121 127
2x2 1x8 2x2 2x5 2+2x5
0 119 0 133 140 147 154
3 2x3 2x2 2 3x2 3x2
92 98 104 109 115 121 127
2+1x3 5x5 3x5 2x5 2x5

72 77 81 86 140 147 154

4x5 2x4 5x5 5x2 5x2
72 77 81 86 140 147 154
3x4 2x2 1x2 5x2 5x2
92 98 104 109 115 121 127
2+1x5 1x4 1 1 1 1x3 1
112 119 126 133 140 147 154
2x2 3x3 2x3 2 3x2 3x2
72 77 81 86 90 95 99
5x5 2x4 4x5 3+3x4 4x5

72 77 81 86 90 95 99
10 E 10 E N C I
72 77 81 86 90 95 99
3 3 5x5 3x6 P E N
92 98 104 109 115 121 127
A N S O N S O
72 77 81 86 90 95 99
 E S 3x5 A 3x5 S O
112 119 126 133 140 147 154
2x2 3+3x5 3 3 3x5
REMO 10x3
72 77 81 86 90 95 99
10x3 2+3x4 Intentos
0 0 0 86 90 95 99
2 2 1x2 1x4 1 5x2
0 0 0 109 115 121 127
2 2 1x2 1 1x3 1 3x6
0 0 0 133 140 147 154
2 2 2x2 2 1 1 1
72 77 81 86 90 95 99
2x3 1 1 1x2 3 3 3x5

72 77 81 86 90 95 99
10x3 2+3x4
72 77 81 86 90 95 99
2x3 1 1 5x2
92 98 104 109 115 121 127
2x5 1 1 1 1x3 1 3x6
112 119 126 133 140 147 154
3x2 3x3 T 5x5 4x5 5 5
72 77 81 86 90 95 99
2x3 1 1 1x2 3x5 3 3x5
entadillas: 0
115% 120%
104 108
30 30
104 108
24 24
104 108
27 24
161
22 12
104 108
3 3 15 30
25 24
132 138
12 20
132 138
4x5 16 19
132 138
4x5 25 14
161 168
3x5 15
132 138
4x5 15
24 24
161 168
4x5 24 15
161 168
4x5 16 18
132 138
2X7 18 24
161 168
5x5 23 8
104 0
3x2 3x5 20 15
25 24
104 108
A 22 30
104 108
25 18
132 138
10 12
104 108
3x3 5x3
161 168
3 5x5
24
104 108
20 16
161 168
4x5 23 12
132 138
3x5 17 16
161 168
A 12 16
104 108
3 3
25 24
104 108
15 17
161 168
4x5 25 18
132 138
3x5 12 18
161 168
5 5x5 12
104 108
3 3
24 24

219 211
377 323
 Arranque: 0 Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90%
0 0 0 0 0 0 0
Hiper Extensiones
10x5 2+2x3 10 6x4 10x3 10
0 0 0 0 0 0 0
muscle snatch + press + ohs
3+3+3x4 2+2+2x2 3x3 3x3 2 1x2 1x2
0 0 0 0 0 0 0
snatch desde cajones
3x3 3 3 3x3 3x3 2x3 1x2
0 0 0 0 0 0 0
front squat
2x3 4 3 3x3 1x3 3 2x2
0 0 0 0 0 0 0
jalon de snatch desde cajones
2x3 2 1x4 3x5 5x5 5x5
salto vetical 6x5
0 0 0 0 0 0 0
power clean + push press
1+5x4 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0
clean y jerk
2x3 2x2 2x2 1+2x5 2x3 2x3
0 0 0 0 0 0 0
3x3 3 3 2+2x5 2x2 1x8 2x2
0 0 0 0 0 0 0
back squat
4 4 4 3 3x3 2x2
0 0 0 0 0 0 0
split jerk atrás de la cabeza
3x6 3x5 3x5 3x4 2+1x3 5x5
salto vetical 10x3
0 0 0 0 0 0 0
muscle snatch + press + snatch balance
3+3+3x4 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0
power snatch
3x3 3 2 2x3 2x3 2x2 1x2
0 0 0 0 0 0 0
power clean + push press
3x3 3 2 1+2x3 2x3 1x4 1
0 0 0 0 0 0 0
front squat
3+3x5 5 3x5 2x2 2x2 3x3 2x3
0 0 0 0 0 0 0
jerk
3 2x6 3x4 5x5 2x4 4x5
salto vetical 6x3
0 0 0 0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3 10 E 10
0 0 0 0 0 0 0
remo
10x5 2 5x5 3 3 3 5x5
0 0 0 0 0 0 0
benech press agarre cerrado
D E 3x4 C A N S
0 0 0 0 0 0 0
3+3x5 5+5x5 D E S 3x5
 0 0 0 0 0 0 0
5+5x5 3x3 5x5 3 2x2 3+3x5
30/10x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0
muscle snatch + press + ohs
2+2+2x2 2+2+2x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0
snatch
3x3 3 3x3 2 2 2 1x2
0 0 0 0 0 0 0
clean y jerk
2x3 2 2x3 2 2x2 2 1x2
0 0 0 0 0 0 0
back squat
5x5 4 3x3 3x3 2 3x3 2x2
0 0 0 0 0 0 0
jalon de snatch
8x5 2+2x4 1+1x5 2 2x3 1 1
salto vertical 6x3
0 0 0 0 0 0 0
Hiper Extensiones
10x5 3x2 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0
power snatch desde cajones
3x3 3 3 3x3 2x3 1
0 0 0 0 0 0 0
power clean y jerk desde cajones
2x3 2 2 2x3 2x5 1 1
0 0 0 0 0 0 0
media sentadilla por detrás
3+3x5 5x5 3x4 3x2 3x2 3x3 T
0 0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1 1
salto vertial 10x3
Envión: 0 Sentadillas: 0
95% 100% 105% 110% 115% 120%
0 0 0 0 0 0
10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
22 12
0 0 0 0 0 0
3 3 3 3 3 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0
2x5 2+2x5 4x5 25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
1 1 1x3 1 2X7 18 24
0 0 0 0 0 0
2 3x2 3x2 5x5 23 8
0 0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
O N S O 10 12
0 0 0 0 0 0
A 3x5 S O 3x3 5x3
 0 0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0 0
Intentos 20 16
0 0 0 0 0 0
1x2 1 5x2 4x5 23 12
0 0 0 0 0 0
1x2 1x3 1 3x6 3x5 17 16
0 0 0 0 0 0
2 1 1 1 A 12 16
0 0 0 0 0 0
1x2 3 3 3x4 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0
5x5 4x5 5 5 5 3x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90%
0 0 0 0 0 0 0
muscle snatch + snatch balance
3+3x2 3+3x3 10 6x4 10x3 10
0 0 0 0 0 0 0
jalon de snatch + hang power snatch
3+3+3x4 2+2x2 2+2 2+2x4 2 1x2 1x2
0 0 0 0 0 0 0
hang power snatch
3x3 3 3 3x3 2x5 2x3 1x2
0 0 0 0 0 0 0
sentadilla media por detrás
2x3 4 3 3x3 1x3 3 2x2
0 0 0 0 0 0 0
jalon de snatch
2x3 2 1x4 3x5 5x5 5x5
bench press cerrado 80/4x5
0 0 0 0 0 0 0
Hiper Extensiones
10x5 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0
power clean + push press
1+4x2 1+3x3 2x2 1+2x5 2x3 2x3
0 0 0 0 0 0 0
clean + hang clean + front squat + jerk
1+1+2+2x3 1+1+2+2 1+1+2+2 2+2x5 1+1+1+1x10 1x8 2x2

0 0 0 0 0 0 0
back squat
4 4 4 3x4 3x3 2x2
0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
triceps 20/12x3
0 0 0 0 0 0 0
power snatch + ohs
2+2x5 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0
snatch
3x3 3 3 2x3 2x3 2x2 1x2
0 0 0 0 0 0 0
clean y jerk
2x3 2 2 1+2x3 2x3 1x4 1
0 0 0 0 0 0 0
front squat
3+3x5 5 4 3 2x3 3x3 2x3
0 0 0 0 0 0 0
3 2x6 3x4 5x5 2x4 4x5
bench press cerrado 80/4x2 85/4x2
0 0 0 0 0 0 0
snatch agarre medio
3x5 3 3x3 3x3 10 E 10
0 0 0 0 0 0 0
2 5x5 3 3 3 5x5
0 0 0 0 0 0 0
jerk atrás de la cabeza
D E 3x4 2x5 A N S
0 0 0 0 0 0 0
power snatch sin desplazar
 power snatch sin desplazar
3+3x5 5+5x5 2x5 D E S 3x5
0 0 0 0 0 0 0
5+5x5 3x3 5x5 3 2x2 3+3x5
salto vertical 6x5 5x5 ABS 10x3 REMO 10x3

muscle snatch + press + snatch 0 0 0 0 0 0 0

balance 3+3+3x4 2+2+2x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0
snatch
3x3 3 2 2 2x2 2 2
0 0 0 0 0 0 0
clean + jerk
2+3x2 2+3 1+2 2 1+2x2 1+2 1+2
0 0 0 0 0 0 0
back squat
5x5 4 3x3 3x3 4 3 2x2
0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1
triceps 30/10x3
0 0 0 0 0 0 0
Hiper Extensiones
10x5 3x2 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0
hang power snatch + hang snatch
2+1x2 2+1 2+1 1+1x3 2x3 1
0 0 0 0 0 0 0
jerk atrás de la cabeza + jerk
2+1x2 2+1 2+1 1+1x3 2x5 1 1
0 0 0 0 0 0 0
front squat
3+3x5 5x5 4x4 3x2 3x2 3x3 T
0 0 0 0 0 0 0
100 2+2x4 3x4 2 2x3 1 1
salto vertical 30/10x3
Envión: Sentadillas:
95% 100% 105% 110% 115% 120%
0 0 0 0 0 0
10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
5x5 22 12
0 0 0 0 0 0
3x4 3 3 3 3 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
1 1 1x3 1 2X7 18 24
0 0 0 0 0 0
2 3x2 3x2 5x5 23 8
0 0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
O N S O 10 12
0 0 0 0 0 0
 A 3x5 S O 3x3 5x3
0 0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0 0
Intentos 20 16
0 0 0 0 0 0
1x2 1 5x2 4x5 23 12
0 0 0 0 0 0
1+2x2 1x3 1 3x6 3x5 17 16
0 0 0 0 0 0
2 1 1 1 A 12 16
0 0 0 0 0 0
1x2 3 3 3x4 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0
5x5 4x5 5 5 5 3x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: 0 Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90% 95%
0 0 0 0 0 0 0 0
Hiper Extensiones
10x4 3+3x3 10 6x4 10x3 10 10x3
0 0 0 0 0 0 0 0
hang power snatch + ohs
2+2x2 2+2x2 2+2 2+2x4 2 1x2 1x2
0 0 0 0 0 0 0 0
hang snatch
3x3 3 2x2 2x2 2x3 2x3 1x2
0 0 0 0 0 0 0 0
front squat
2x3 4 3 3 2x2 3 2x2

jalon de snatch + jalon colgante de 0 0 0 0 0 0 0 0

snatch 2x3 2 1x4 3x5 5x5 5x5
triceps 20/12x3
0 0 0 0 0 0 0 0
good morning
10x3 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0 0
power clean y jerk desde cajones
2x2 2x2 2x2 1+2x5 2x3 2x3
0 0 0 0 0 0 0 0
clean y jerk desde cajones
1+1+2+2x3 1+1+2+2 2x3 2+2x5 2x2 1x8 2x2

0 0 0 0 0 0 0 0
back squat
4 4 4 2 2 2x2 2
0 0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
antebrazo 20/12x3

muscle snatch + press + snatch 0 0 0 0 0 0 0 0

balance 2+2+2x5 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0 0
snatch desde cajones
3x3 3 3 2x3 2x3 2x2 1x2
0 0 0 0 0 0 0 0
clean y jerk desde cajones
2x3 2 2 1+2x3 2 1x4 1x2 1
0 0 0 0 0 0 0 0
front squat
3+3x5 5 2 2 1x2 3x3 2x3 2
0 0 0 0 0 0 0 0
3 2x6 3x4 5x5 2x4 4x5
triceps 20/12x3
0 0 0 0 0 0 0 0
Hiper Extensiones
10x5 3 3x3 3x3 10 E 10 E
0 0 0 0 0 0 0 0
power snatch agarre medio
3x3 2x3 5x5 3 3 3 5x5 3x6
0 0 0 0 0 0 0 0
push jerk
D E 3x4 2x5 A N S O
0 0 0 0 0 0 0 0
snatch balance
 snatch balance
3+3x5 5+5x5 2x5 D 2x4 S 3x5 A
0 0 0 0 0 0 0 0
5+5x5 3x3 5x5 3 2x2 3+3x5
antebrazo 20/12x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0 0
power snatch + snatch
2+1x3 2+1x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0 0
snatch
3x3 3 2x2 2 2x2 2 2x2 1x2
0 0 0 0 0 0 0 0
clen y jerk
2x3 2 2 222 2x4 2 1+2 1+2x2
0 0 0 0 0 0 0 0
back squat
5x5 4 3x3 4 3 2x2 2x2 2
0 0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1 1x2
salto vertical 8x5
0 0 0 0 0 0 0 0
good morning
10x4 3x2 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0 0
power snatch desde caojnes
3x3 2 2 2x3 2x3 1
0 0 0 0 0 0 0 0
clean desde cajones
3x3 2 2 2x3 2x5 1 1 1
0 0 0 0 0 0 0 0
3+3x5 5x5 4x4 3x2 3x2 3x3 T 5x5

push jerk atrás de la cabeza con 0 0 0 0 0 0 0 0

agarre de snatch 100 2+2x4 3x4 2 2x3 1 3x5 1x2
remo 30/12x3
0 Sentadillas: 0
100% 105% 110% 115% 120%
0 0 0 0 0
10x4 30 30
0 0 0 0 0
24 24
0 0 0 0 0
27 24
0 0 0 0
5x5 22 12
0 0 0 0 0
3+3x4 3 3 3 3 15 30
25 24
0 0 0 0 0
12 20
0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0
3x2 3x2 3x5 15
0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0
1 1x3 1 2X7 18 24
0 0 0 0 0
3x2 3x2 5x5 23 8
0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0
N C I A 22 30
0 0 0 0 0
P E N 25 18
0 0 0 0 0
N S O 10 12
0 0 0 0 0
 3x5 S O 3x3 5x3
0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0
Intentos 20 16
0 0 0 0 0
1 5x2 4x5 23 12
0 0 0 0 0
1x3 1 3x6 3x5 17 16
0 0 0 0 0
1 1 1 A 12 16
0 0 0 0 0
3 3 3x4 3 3
25 24
0 0 0 0 0
15 17
0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0
1x3 1 3x6 3x5 12 18
0 0 0 0 0
4x5 5 5 5 3x5 12
0 0 0 0 0
3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: 0 Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90%
0 0 0 0 0 0 0
muscle snatch + press + snatch
balance 2+2+2x3 2+2+2x2 10 6x4 10x3 10

0 0 0 0 0 0 0
snatch desde cajones
2+2x2 3x3 3 2+2x4 2x2 2x2 1x2
0 0 0 0 0 0 0
power snatch desde cajones
3x3 3 2x4 2x2 2x3 2x3 1x2
0 0 0 0 0 0 0
back squat
2x3 4 4 3 3 3 2x2
0 0 0 0 0 0 0
jalon desde cajones
2x3 2 1x4 3x5 5x5 5x5
remo inclinado 40/10x4
0 0 0 0 0 0 0
Hiper Extensiones
10x3 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0
power clean + front squat
2+3x3 2+3 1+2x3 1+2x5 2x3 2x3
0 0 0 0 0 0 0
jerk atrás de la cabeza + jerk
1+1+2+2x3 1+1+2+2 2+1x3 2+2x5 2+1 1+1x4 2x2

0 0 0 0 0 0 0
front squat
4 4 3 2x2 2 2x2
0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
tijeras back 50/5+5x5
0 0 0 0 0 0 0
Hiper Extensiones
10x3 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0
hang snatch
3x3 3 3 2x3 2 2x2 1x2
0 0 0 0 0 0 0
power clean y jerk
2x3 2 2 1+2x3 2 1x4 1x2
0 0 0 0 0 0 0
back squat
3+3x5 5 4 2 3 3x3 2x2
0 0 0 0 0 0 0
jalon de clean
3 2x6 3x4 5x5 2x4 3x4
salto vertical 10x3
0 0 0 0 0 0 0
snatch agarre medio
3x3 2x3 3x3 3x3 10 E 10
0 0 0 0 0 0 0
hang power snatch sin desplazar
3x3 2x3 3x4 3 3 3 5x5
0 0 0 0 0 0 0
push jerk
D E 3x4 2x5 A N S
0 0 0 0 0 0 0
 3+3x5 5+5x5 2x5 D 3x4 S 3x5
0 0 0 0 0 0 0
back squat pies juntos
,, 3x3 5x5 3 3x4 3+3x5
triceps 20/10x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0
15+84+5
3+3+3x5 2+1x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0
snatch
3x3 3x3 3 2 2x2 2 2
0 0 0 0 0 0 0
clean y jerk
2x3 2 2 222 2x2 2 1
0 0 0 0 0 0 0
back squat
5x5 4 3x3 4 3 2x2 2x2
0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1
tijeras back 50/5+5x5
0 0 0 0 0 0 0
Hiper Extensiones
10x4 3x2 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0
3x3 2 2 2x3 2x3 1
0 0 0 0 0 0 0
3x3 2 2 2x3 2x5 1 1
0 0 0 0 0 0 0
back squat pies juntos+ pies abiertos
3+3x5 5x5 4x4 3x2 3+3x5 3x3 T
0 0 0 0 0 0 0
power snatch + ohs
100 2+2x4 2+2x5 2 2x3 1 3x5
triceps 20/10x3
Envión: 0 Sentadillas: 0
95% 100% 105% 110% 115% 120%
0 0 0 0 0 0

10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
5x5 22 12
0 0 0 0 0 0
3+3x4 3 3 3 3x5 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
1 1 1x3 1 2X7 18 24
0 0 0 0 0 0
2 2 3x2 5x5 23 8
0 0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
O N S O 10 12
0 0 0 0 0 0
 A 3x5 S O 3x3 5x3
0 0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0 0
Intentos 20 16
0 0 0 0 0 0
1 1x2 1 5x2 4x5 23 12
0 0 0 0 0 0
1 1x2 1 3x6 3x5 17 16
0 0 0 0 0 0
2 1 1 1 A 12 16
0 0 0 0 0 0
1x2 3 3 3x4 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0
5x5 4x5 5 5 5 3x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3
24 24

219 211
377 323
 Arranque: 0 Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90% 95%
0 0 0 0 0 0 0 0
power snatch + ohs
3+3x4 2+2+2x2 10 6x4 10x3 10 10x3
0 0 0 0 0 0 0 0
hang snatch
2+2x2 2x3 2 2+2x4 2x3 2x2 1x2

hang power snatch sin 0 0 0 0 0 0 0 0

desplazar 3x3 3x3 2x4 2x2 2x3 2x3 1x2
0 0 0 0 0 0 0 0
front squat
2x3 4 3 2 2x2 3 2x2
0 0 0 0 0 0 0 0
jalon de snatch
2x3 2 1x4 3x5 5x5 5x5
salto vertical 6x3
0 0 0 0 0 0 0 0
good morning
6x3 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0 0
power clean + push press
1+3x3 1+2x2 1+2x3 1+2x5 2x3 2x3
0 0 0 0 0 0 0 0
power clean y jerk
1+1+2+2x3 1+1+2+2 2x3 2 1x6 1+1x4 2x2

0 0 0 0 0 0 0 0
back squat
4 4 3 3 2 2x2 2
0 0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
press estrcito 55/5x5

muscle snatch + press + snatch 0 0 0 0 0 0 0 0

balance 2+2+2x5 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0 0
snatch desde cajones
3x3 2x3 2 2x3 2 2x2 1x2
0 0 0 0 0 0 0 0
clean y jerk desde cajones
2x3 2x3 2 1+2x3 2 2x2 1x2 1
0 0 0 0 0 0 0 0
front squat
3+3x5 5 2 2 2x2 3x3 2x2 2
0 0 0 0 0 0 0 0
3 2x6 3x4 5x5 2x4 3x4
remo 40/10x3
0 0 0 0 0 0 0 0
Hiper Extensiones
10x3 2x3 3x3 3x3 10 E 10 E
0 0 0 0 0 0 0 0
hang snatch
3x3 2x3 2x5 3 3 3 5x5 3x6
0 0 0 0 0 0 0 0
jerk
D E 2x5 2x5 A N S O
0 0 0 0 0 0 0 0
 3+3x5 5+5x5 2x5 D 3x4 S 3x5 A

back squat pies juntos/pies 0 0 0 0 0 0 0 0

abiertos ,, 3x3 3+3x4 3 3x4 3+3x5
salto vertical con agarre de
30/10x3 5x5 ABS 10x3 REMO 10x3
snatch
0 0 0 0 0 0 0 0
power snatch + snatch
2+1x3 2+1x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0 0
snatch
3x3 2x2 2 2 2x2 2 2 2
0 0 0 0 0 0 0 0
clean y jerk
2x3 2x2 2 222 2x2 2 2 1x2
0 0 0 0 0 0 0 0
back squat
5x5 4 3x3 4 3 2x2 2x3 2
0 0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1 1x2
salto vertical 6x3
0 0 0 0 0 0 0 0
snatch agarre medio
3x3 2x3 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0 0
3x3 2 2 2x3 2x3 1
0 0 0 0 0 0 0 0
jerk atrás de la cabeza
3x3 2 3x2 2x3 2x5 1 1 1
0 0 0 0 0 0 0 0
media sentadilla por detrás
3+3x5 5x5 4x4 3x2 3+3x5 3x3 T 5x5
0 0 0 0 0 0 0 0
100 2+2x4 2+2x5 2 2x3 1 3x5 1x2
press atrás de la cabeza con
50/5x5
agarre de snatch
0 Sentadillas: 0
100% 105% 110% 115% 120%
0 0 0 0 0
10x4 30 30
0 0 0 0 0
24 24
0 0 0 0 0
27 24
0 0 0 0
5x5 22 12
0 0 0 0 0
3+3x4 3 3x4 3 3x5 15 30
25 24
0 0 0 0 0
12 20
0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0
3x2 3x2 3x5 15
0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0
1 1x3 1 2X7 18 24
0 0 0 0 0
2 3x2 5x5 23 8
0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0
N C I A 22 30
0 0 0 0 0
P E N 25 18
0 0 0 0 0
N S O 10 12
0 0 0 0 0
 3x5 S O 3x3 5x3
0 0 0 0 0
3 3 3x5 3 5x5

24
0 0 0 0 0
Intentos 20 16
0 0 0 0 0
1x2 1 5x2 4x5 23 12
0 0 0 0 0
1x2 1 3x6 3x5 17 16
0 0 0 0 0
1 1 1 A 12 16
0 0 0 0 0
3 3 3x4 3 3
25 24
0 0 0 0 0
15 17
0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0
1x3 1 3x6 3x5 12 18
0 0 0 0 0
4x5 5 4x3 5 3x5 12
0 0 0 0 0
3x5 3 3x5 3 3

24 24

219 211
377 323
 Arranque: Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90% 95%
0 0 0 0 0 0 0 0
Hiper Extensiones
10x5 2+2+2x2 10 6x4 10x3 10 10x3

muscle snatch + press + snatch 0 0 0 0 0 0 0 0

balance 3+3+3x5 2x3 2 2+2x4 2x3 2x2 1x2
0 0 0 0 0 0 0 0
hang snatch
3x3 2x3 2 2x2 2 2x3 1x2
0 0 0 0 0 0 0 0
back squat
2x3 4 3 2 4 3 3x3
0 0 0 0 0 0 0 0
jalon + jalon colgante de snatch
2x3 2 1x4 3x5 5x5 5x5
salto vertical 6x3
0 0 0 0 0 0 0 0
good morning
10x3 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0 0
power clean + push press
1+3x2 1+2x2 1+1x2 1+2x5 2x3 2x3
0 0 0 0 0 0 0 0
hang clean y jerk
1+1+2+2x3 1+1+2+2 2x3 2 2 2x3 2x2

0 0 0 0 0 0 0 0
front squat
4 3 2x3 3 2 2x2 2
0 0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
salto verical con agarre de snatch 10x3
0 0 0 0 0 0 0 0
Hiper Extensiones
10x3 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0 0
power snatch
3x3 2x3 2 2x3 2 1x5 1x2
0 0 0 0 0 0 0 0
power clean y jerk
2x3 2x3 2 1+2x3 2 1x5 1x2 1
0 0 0 0 0 0 0 0
back squat
3+3x5 5 2 5 4 3 2 2x2
0 0 0 0 0 0 0 0
3 2x6 3x4 5x5 2x4 3x4
salto vertical 6x3

muscle snatch + press + snatch 0 0 0 0 0 0 0 0

balance 2+2+2x5 2x3 3x3 3x3 10 E 10 E
0 0 0 0 0 0 0 0
hang power snatch
3x3 2x3 2x2 3 3 3 5x5 3x6
0 0 0 0 0 0 0 0
power clean + jerk
D 1+2x3 1+2x2 2x5 A N S O
0 0 0 0 0 0 0 0
 3+3x5 5+5x5 2x5 D 3x4 S 3x5 A
0 0 0 0 0 0 0 0
,, 3x3 3+3x4 3 3x4 3+3x5
salto verical con agarre de snatch 10x5 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0 0
muscle snatch + press + ohs
2+2+2x5 2+1x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0 0
snatch
3x3 3x3 2 2 2 2 1 1x2
0 0 0 0 0 0 0 0
clean y jerk
2x3 2x2 2 222 2x2 2 1 1x2
0 0 0 0 0 0 0 0
back squat
5x5 4 3x3 4 4 3 2 2x2
0 0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1 1x2
salto vertical 6x3
0 0 0 0 0 0 0 0
Hiper Extensiones
10x5 2x3 3x2 2+3x2 10x3 2+3x4

snatch desde cajones con agarre 0 0 0 0 0 0 0 0

medio 3x3 3 2x3 2x3 2x3 1
0 0 0 0 0 0 0 0
power clean y jerk desde cajones
3x3 2x2 2x2 2x2 2x5 1 1 1
0 0 0 0 0 0 0 0
front squat
3+3x5 5x5 4x4 3x3 3+3x5 3x3 T 5x5
0 0 0 0 0 0 0 0
100 2+2x4 2+2x5 2 2x3 1 3x5 1x2

salto vertical con agarre de snatch 10x3

 Sentadillas:
100% 105% 110% 115% 120%
0 0 0 0 0
10x4 30 30
0 0 0 0 0
24 24
0 0 0 0 0
27 24
0 0 0 0
5x5 22 12
0 0 0 0 0
3+3x4 3 3+3x3 3 3x5 15 30
25 24
0 0 0 0 0
12 20
0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0
3x2 3x2 3x5 15
0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0
1 1x3 1 2X7 18 24
0 0 0 0 0
2 3x2 5x5 23 8
0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0
N C I A 22 30
0 0 0 0 0
P E N 25 18
0 0 0 0 0
N S O 10 12
0 0 0 0 0
 3x5 S O 3x3 5x3
0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0
Intentos 20 16
0 0 0 0 0
1x2 1 5x2 4x5 23 12
0 0 0 0 0
1x2 1 3x6 3x5 17 16
0 0 0 0 0
1 1 1 A 12 16
0 0 0 0 0
3 3 3x4 3 3
25 24
0 0 0 0 0
15 17
0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0
1x3 1 3x6 3x5 12 18
0 0 0 0 0
4x5 5 4x3 5 3x5 12
0 0 0 0 0
3x5 3 3x5 3 3

24 24

219 211
377 323
 Arranque: Envión:
CODIGOS 50% 60% 70% 75% 80% 85% 90%
0 0 0 0 0 0 0
Hiper Extensiones
10x3 2+2+2x2 10 6x4 10x3 10
0 0 0 0 0 0 0
muscle snatch + press + snatch balance
2+2+2x3 2x3 2 2+2x4 2x3 2x2 1x2
0 0 0 0 0 0 0
power snatch
3x3 2x3 2 2x2 2 1x4 1x2
0 0 0 0 0 0 0
back squat
2x3 4 3 2 4 3 2x2
0 0 0 0 0 0 0
2x3 2 1x4 3x5 5x5 5x5
salto vertical 5x3
0 0 0 0 0 0 0
Hiper Extensiones
10x3 1+3x2 1+2x2 10 10 3x4
0 0 0 0 0 0 0
power clean + push press
1+4x3 1+2x2 1+1x2 1+2x5 2x3 2x3
0 0 0 0 0 0 0
power clean y jerk
1+1+2+2x3 2x3 3 2 2 1x4 2x2

0 0 0 0 0 0 0
front squat
4 3 2x3 2x2 2 2x2
0 0 0 0 0 0 0
3x6 3x5 3x5 3x4 2+1x3 5x5
salto vertical 5x3
0 0 0 0 0 0 0
muscle snatch + press + snatch balance
2+2+2x3 2+2x3 2+2x2 2x4 4x5 2x4 5x5
0 0 0 0 0 0 0
snatch
3x3 2x3 2 2x2 2 1x5 1x2
0 0 0 0 0 0 0
clean y jerk
2x3 2x3 2 2x2 2 1x5 1x2
0 0 0 0 0 0 0
back squat
3+3x5 5 4 5 3 2x2 2
0 0 0 0 0 0 0
3 2x6 3x4 5x5 2x4 3x4
salto vertical 5x3
0 0 0 0 0 0 0
Hiper Extensiones
10x3 2x3 3x3 3x3 10 E 10
0 0 0 0 0 0 0
power snatch desde cajones
2x3 2 2x3 3 3 3 5x5
0 0 0 0 0 0 0
power clean y jerk desde cajones
2x3 2 2x3 2x5 A N S
0 0 0 0 0 0 0
 3+3x5 5+5x5 2x5 D 3x4 S 3x5
0 0 0 0 0 0 0
,, 3x3 3+3x4 3 3x4 3+3x5
salto vertical 5x3 5x5 ABS 10x3 REMO 10x3
0 0 0 0 0 0 0
muscle snatch + press + snatch balance
2+2+2x5 2+1x2 2+2 2+2x2 10x3 2+3x4 Intentos
0 0 0 0 0 0 0
snatch
3x3 2x3 2 2 2 2 2
0 0 0 0 0 0 0
clean y jerk
2x3 2x3 2 222 2 2 1
0 0 0 0 0 0 0
back squat
5x5 4 3x3 4 3x3 3 2
0 0 0 0 0 0 0
8x5 2+2x4 1+1x5 2 2x3 1 1
salto vertical 5x3
0 0 0 0 0 0 0
Hiper Extensiones
10x5 2x3 3x2 2+3x2 10x3 2+3x4
0 0 0 0 0 0 0
power snatch
3x3 3 2 2x3 2x3 1
0 0 0 0 0 0 0
power clean y jerk
2x3 2 2 2x2 2x3 1 1
0 0 0 0 0 0 0
front squat
3+3x5 5x5 4x4 3x3 3+3x5 3x3 T
0 0 0 0 0 0 0
100 2+2x4 2+2x5 2 2x3 1 3x5
salto vertical 10x5
Envión: Sentadillas:
95% 100% 105% 110% 115% 120%
0 0 0 0 0 0
10x3 10x4 30 30
0 0 0 0 0 0
24 24
0 0 0 0 0 0
27 24
0 0 0 0 0
5x5 22 12
0 0 0 0 0 0
3+3x4 3 3+3x3 3 3x5 15 30
25 24
0 0 0 0 0 0
12 20
0 0 0 0 0 0
2x5 2+2x5 4x5 16 19
0 0 0 0 0 0

2x5 2+2x5 4x5

25 14
0 0 0 0 0 0
2 3x2 3x2 3x5 15
0 0 0 0 0 0
3x5 2x5 2x5 4x5 15
24 24
0 0 0 0 0 0
5x2 5x2 4x5 24 15
0 0 0 0 0 0
5x2 5x2 4x5 16 18
0 0 0 0 0 0
1 1 1x3 1 2X7 18 24
0 0 0 0 0 0
2x2 2 3x2 5x5 23 8
0 0 0 0 0 0
3+3x4 4x5 3x2 3x5 20 15
25 24
0 0 0 0 0 0
E N C I A 22 30
0 0 0 0 0 0
3x6 P E N 25 18
0 0 0 0 0 0
O N S O 10 12
0 0 0 0 0 0
 A 3x5 S O 3x3 5x3
0 0 0 0 0 0
3 3 3x5 3 5x5
24
0 0 0 0 0 0
Intentos 20 16
0 0 0 0 0 0
1 1x2 1 5x2 4x5 23 12
0 0 0 0 0 0
1 1x2 1 3x6 3x5 17 16
0 0 0 0 0 0
2x2 1 1 1 A 12 16
0 0 0 0 0 0
1x2 3 3 3x4 3 3
25 24
0 0 0 0 0 0
15 17
0 0 0 0 0 0
1 5x2 4x5 25 18
0 0 0 0 0 0
1 1x3 1 3x6 3x5 12 18
0 0 0 0 0 0
5x5 4x5 5 4x3 5 3x5 12
0 0 0 0 0 0
1x2 3x5 3 3x5 3 3
24 24

219 211
377 323