THE PROVISIONAL MONTHLY PLAN - 2 Trainings of arresters in the preparatory period 1 WEEK 1 put (Monday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37) 2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30) 3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35) 4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п. 5. Knee-bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24) 5. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 126 rises 3 put (environment{Wednesday}) 1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80) 3. Chest m-цы 10рХ5п. 4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30) 5. Knee-bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:143 Rise
5 put (Friday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34) 2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31) 3. Отжимания on bars 6рХ5п. 4. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31) 4. Rise of a bar on трицепсы 10рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 96 rises IN TOTAL FOR a WEEK: 365 rises 2 WEEK
1 put (Monday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п. 90 % 1рХ3п (26) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ6п (27) 3. Pectoral muscles 10рХ5п. 4. Отжимание from a floor (hands are wider than shoulders) 10рХ5п. 5. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ4п (23) 6. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 76 rises 3 денъ (environment{Wednesday}) 1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 75 % 3рХ4п (30) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 5рХ2п, 60 % 7рХ1п, 50 % 9рХ1п (60) 3. Pectoral muscles 10рХ5п. 4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29) 5. Knee-bends with a bar in scissors 5р+5рХ5п. ВСЕГО:119 Rises 5 put (Friday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ5п (29) 2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п (40) 3. A press laying 55 % 4рХ1п, 65 % 3рХ1п, 75 % 2рХ5п (17) 4. Отжимания on bars 8рХ5п. 5. A press legs{foots} in a simulator 6рХ5п. 6. Inclinations with a bar (sitting) 6рХ5п. IN TOTAL 86 rises IN TOTAL FOR a WEEK: 281 rise
3 WEEK
1 put (Monday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (34) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (30) 3. Knee-bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36) 4. A press laying 55 % 5рХ1п, 65 % 5рХ2п, 75 % 4рХ4п (31) 5. Chest m-цы 10рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise
3 put (environment{Wednesday}) 1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п, 85 % 2рХ3п (29) 2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п, 70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п, 50 % 13рХ1п (86) 3. Pectoral muscles 10рХ5п. 4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31) 5. Knee-bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. IN TOTAL 146 rises
5 put (Friday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33) 2. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ3п, 80 % 3рХ3п (36) 3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40) 4. Pectoral muscles 10рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 109 подъмов IN TOTAL FOR a WEEK: 386 rises 4 WEEK
1 put (Monday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ2п, 90 % 1рХ2п (27) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ2п, 80 % 3рХ2п (31) 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п. 5. Knee-bends of 55 % 4рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (23) 6. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 81 rise
3 put (environment{Wednesday}) 1. Draft up to knees of 50 % 3рХ1п, 60 % 33рХ2п, 70 % 3рХ2п, 75 % 2рХ4п (23) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 3рХ2п, 75 % 4рХ1п, 70 % 5рХ1п, 65 % 6рХ1п, 60 % 7рХ1п, 55 % 8рХ1п, 50 % 9рХ1 (65) 3. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (32) 4. Pectoral muscles 10рХ5п. 5. Knee-bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:120 rises
5 put (Friday) 1. Knee-bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ7п (36) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27) 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 63 rises IN TOTAL FOR a WEEK: 264 rises IN TOTAL FOR a MONTH: 1296 rises
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