Вы находитесь на странице: 1из 9

300 290 500 235 A1 245 A1 300 A1 210 A1 290 A1 95% A1 95% A1 95% A1 95%

245 210 300 370 B1 315 B1 440 B1 300 B1 440 B1 93% B1 93% B1 65% B1 65%
300 390 520 265 C1 C1 370 C1 C1 C1 C1 100% C1 C1
440 180 315 D1 D1 D1 D1 D1 D1 D1 D1
OR % WT R % WT R % WT R OR % WT R % WT R % WT R OR % WT R % WT R % WT R OR % WT R % WT R % WT R
A1 0 x2 0 x2 0 x2 A1 0 x2 0 x2 0 x2 A1 0 x2 0 x2 0 x2 A1 0 x2 0 x2 0 x2
0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2
0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2
245 0 x2 0 x2 0 x2 300 0 x2 0 x2 0 x2 210 0 x2 0 x2 0 x2 290 0 x2 0 x2 0 x2
235 0 /3 0 /3 0 /3 285 0 /3 0 /3 0 /3 200 0 x2 0 x2 0 x2 280 0 x2 0 x2 0 x2
95% 0 /3 0 /3 0 /3 95% 0 /3 0 /3 0 /3 95% 0 x2 0 x2 0 x2 95% 0 x2 0 x2 0 x2
0 /3 0 /3 0 /3 0 /3 0 /3 0 /3 0 x2 0 x2 0 x2 0 x2 0 x2 0 x2
/9 /9 /9 /9 /9 /9 0 0 0 0 0 0
B1 0 x8 0 x8 0 x8 B1 0 x8 0 x8 0 x8 B1 0 x8 0 x8 0 x8 B1 0 x2 0 x2 0 x2
0 x6 0 x6 0 x6 0 x6 0 x6 0 x6 0 x6 0 x6 0 x6 0 x2 0 x2 0 x2
0 x5 0 x5 0 x5 0 x5 0 x5 0 x5 0 x5 0 x5 0 x5 0 x2 0 x2 0 x2
315 0 x3 0 x3 0 x3 440 0 x3 0 x3 0 x3 300 0 x3 0 x3 0 x3 440 0 x2 0 x2 0 x2
295 0 x3 0 x3 0 x3 410 0 x3 0 x3 0 x3 195 0 8x3 0 8x3 0 8x3 290 0 8x2 0 8x2 0 8x2
93% 0 x3 0 x3 0 x3 93% 0 x3 0 x3 0 x3 65% 0 0 0 65% 0 0 0
0 x3 0 x3 0 x3 0 x3 0 x3 0 x3
0 x3 0 x3 0 x3 0 x3 0 x3 0 x3
C1 0 x5 0 x4 0 x3 C1 65% 205 wu 68% 215 wu 68% 215 wu C1 0 x15 0 x15 0 x15 C1 0 x8 0 x8 0 x8
0 x5 0 x4 0 x3 80% 255 wu 83% 265 wu 83% 265 wu 0 x15 0 x15 0 x15 0 x8 0 x8 0 x8
0 x5 0 x4 0 x3 100% 315 x5 103% 325 x4 105% 335 x3 0 x15 0 x15 0 x15 0 x8 0 x8 0 x8
0 0 x5 0 x4 0 x3 370 100% 315 x5 103% 325 x4 105% 335 x3 0 0 x15 0 x15 0 x15 0 0 x8 0 x8 0 x8
0 0 0 0 315 100% 315 x5 103% 325 x4 105% 335 x3 0 0 0 0 0 0 0 0
0% 0 0 0 85% 100% 315 x5 103% 325 x4 105% 335 x3 0% 0 0 0 0% 0 0 0
D1 0 5+8 0 5+8 0 5+8 D1 0 0 0 D1 0 x8 0 x6 0 x6 D1 0 0 0
0 5+8 0 5+8 0 5+8 0 0 0 0 x8 0 x6 0 x6 0 0 0
0 5+8 0 5+8 0 5+8 0 0 0 0 x8 0 x6 0 x6 0 0 0
0 0 5+8 0 5+8 0 5+8 0 0 0 0 0 0 x8 0 x6 0 x6 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0% 0 0 0 0% 0 0 0 0% 0 0 0 0% 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
DAY 2
Exercise
CLEAN & JERK
DAY 1
3/24/2014 3/17/2014 3/10/2014
Exercise
Relative Intensity
SNATCH
Relative Intensity
Work Sets (5x3)
CLOSE GRIP BENCH
Work Sets (9 Total Attempts) Work Sets (3x2)
OLYMPIC SQUAT SPEED BENCH
3/27/2014
Relative Intensity
Work Sets (9 Total Attempts)
DAY 3
3/13/2014 3/20/2014
Exercise
HANG SNATCH
3/12/2014 3/19/2014
Work Sets (5x3)
Work Sets (8x3)
Total Out of 9 Attempts Total Out of 9 Attempts
WEIGHTED CHINUPS RDL BELOW KNEE BAND FACE PULL
SKULLCRUSHER + CG SHOULDER COMPLEX
Total Sets Total Sets Total Sets
Total Sets Total Sets Total Sets
Name CARNALL, ALEX
M
A
X
E
S
CLEAN & JERK
WEEK 8
Team
Program
Period
CAMPBELL TRAINING
STRENGTH
WEEK 8
CARNALL, ALEX
T
E
A
M
CAMPBELL TRAINING
P
R
O
G
R
A
M
STRENGTH
P
E
R
I
O
D
D
A
Y

1
D
A
Y

2
D
A
Y

3
D
A
I
L
Y

M
A
X

%
OLY SQUAT OVHD. PRESS
P
O
W
E
R
WIDE SQUAT
S
T
R
E
N
G
T
H

I
I INCLINE BENCH
SNATCH HANG SNATCH BENCH PRESS RDL
POWERCLEAN FRONT SQUAT DEADLIFT
V
A
R
I
A
T
I
O
N
HANG CLEAN
S
T
R
E
N
G
T
H
DAY 4
3/14/2014 3/21/2014 3/28/2014
Relative Intensity
SINGLE LEG SQ.
3/26/2014
D
A
Y

4
L
A
Y
O
U
T
S
D
A
Y

1
D
A
Y

2
D
A
Y

3
D
A
Y

4
CLOSE GRIP
Total Sets
S
E
M
E
S
T
E
R
SPRING
Work Sets (8x2)
Total Sets
GLUTE HAM RAISE
SPEED SQUAT
Exercise
HANG CLEAN
Work Sets (3x2)
300 290 500 235 A1 395 A1 245 A1 300 A1 A1 85% A1 80% A1 80% A1
245 210 300 370 B1 B1 180 B1 B1 B1 B1 85% B1 B1
300 395 520 265 C1 C1 C1 C1 C1 C1 C1 C1
440 180 315 D1 D1 D1 D1 D1 D1 D1 D1
OR % WT R % WT R % WT R OR % WT R % WT R % WT R OR % WT R % WT R % WT R OR % WT R % WT R % WT R
A1 60% 205 60% 205 60% 205 A1 50% 100 x2 50% 100 x2 50% 100 x2 A1 50% 120 50% 120 50% 120 D1 0 0 0
75% 255 75% 255 75% 255 65% 130 x2 65% 130 x2 65% 130 x2 65% 160 65% 160 65% 160 0 0 0
85% 290 85% 290 85% 290 80% 160 x2 80% 160 x2 80% 160 x2 80% 195 80% 195 80% 195 0 0 0
395 95% 325 95% 325 95% 325 245 95% 190 x2 95% 190 x2 95% 190 x2 300 95% 230 95% 230 95% 230 0 0 0 0
340 100% 340 x5 100% 340 x5 100% 340 x5 200 100% 200 /3 100% 200 /3 100% 200 /3 240 100% 240 /3 100% 240 /3 100% 240 /3 0 0 0 0
85% 0 x5 0 x5 0 x5 80% 0 /3 0 /3 0 /3 80% 0 /3 0 /3 0 /3 0% 0 0 0
0 x5 0 x5 0 x5 0 0 0 0 0 0 0 0 0
x5 x5 x5 0 0 0 0 0 0
B1 0 x8 0 x8 0 x8 B1 70% 110 x5 70% 110 x5 70% 110 x5 B1 0 x5 0 x5 0 x5 D1 0 0 0
0 x5 0 x5 0 x5 80% 125 x5 80% 125 x5 80% 125 x5 0 x5 0 x5 0 x5 0 0 0
0 x8 0 x8 0 x8 90% 140 x3 90% 140 x3 90% 140 x3 0 x5 0 x5 0 x5 0 0 0
0 0 x8 0 x8 0 x8 180 100% 155 x5 100% 155 x5 100% 155 x5 0 0 x5 0 x5 0 x5 0 0 0 0
0 0 x8 0 x8 0 x8 155 0 x5 0 x5 0 x5 0 0 0 0 0 0 0 0
0% 0 x8 0 x8 0 x8 85% 0 x5 0 x5 0 x5 0% 0 0 0 0% 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
C1 0 x6e 0 x6e 0 x6e C1 0 x12 0 x12 0 x12 C1 0 x15 0 x15 0 x15 D1 0 0 0
0 x6e 0 x6e 0 x6e 0 x12 0 x12 0 x12 0 x15 0 x15 0 x15 0 0 0
0 x6e 0 x6e 0 x6e 0 x12 0 x12 0 x12 0 x15 0 x15 0 x15 0 0 0
0 0 x6e 0 x6e 0 x6e 0 0 x12 0 x12 0 x12 0 0 x15 0 x15 0 x15 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0% 0 0 0 0% 0 0 0 0% 0 0 0 0% 0 0 0
0 0 0 0 0 0 0 0 0 D1 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0% 0 0 0 0% 0 0 0 0% 0 0 0 0% 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Name CARNALL, ALEX
M
A
X
E
S
P
O
W
E
R
CLEAN & JERK
V
A
R
I
A
T
I
O
N
STRENGTH POWERCLEAN
Week SPRING 13
T
E
A
M
CAMPBELL TRAINING CARNALL, ALEX
D
A
Y

2
D
A
Y

3
D
A
Y

4 Team CAMPBELL TRAINING SNATCH HANG SNATCH BENCH PRESS RDL
Program D
A
Y

1
D
A
Y

2
D
A
Y

3
D
A
Y

4
D
A
I
L
Y

M
A
X

%
D
A
Y

1
HANG CLEAN
S
T
R
E
N
G
T
H
WIDE SQUAT
S
T
R
E
N
G
T
H

I
I INCLINE BENCH
P
H
A
S
E
80%-85%
S
E
M
E
S
T
E
R
SPRING
W
E
E
K
13
OLY SQUAT OVHD. PRESS CLOSE GRIP
L
A
Y
O
U
T
S
FRONT SQUAT DEADLIFT SINGLE LEG SQ.
EXTRA
4/11/2014 4/18/2014 4/25/2014
Relative Intensity Relative Intensity
4/16/2014 4/23/2014
DAY 3
4/10/2014 4/17/2014 4/24/2014
DAY 1
4/7/2014 4/14/2014 4/21/2014
DAY 2
4/9/2014
Relative Intensity
Exercise Exercise Exercise Exercise
Relative Intensity
FRONT SQUAT SNATCH + OHS CLEAN & JERK SH. COMPLEX
WORK SETS WORK SETS WORK SETS
3X8
WORK SETS
WORK SETS
DB BENCH OVERHEAD PRESS CHINUPS BICEP
S/A DB ROW MACHINE ROW TRICEPS TRICEP
FACE PULL
Total Sets Total Sets Total Sets Total Sets
Total Sets Total Sets Total Sets Total Sets
Name CARNALL, ALEX
Team
Program
Period
CAMPBELL TRAINING
STRENGTH
WEEK 7
T
E
A
M
CAMPBELL TRAINING
275
230
300
P
O
W
E
R
SNATCH
POWERCLEAN
CARNALL, ALEX
M
A
X
E
S
CLEAN & JERK
CAMPBELL TRAINING
STRENGTH
WEEK 7
CAMPBELL TRAINING
P
O
W
E
R

I
I
270
210
DEADLIFT
WIDE SQUAT
OLYMPIC SQ.
BENCH PRESS
S
T
R
E
N
G
T
H
HANG SNATCH
CARNALL, ALEX CAMPBELL TRAINING
HANG CLEAN
500
420
300
520 DEADLIFT
WIDE SQUAT
S
T
R
E
N
G
T
H

I
I
INCLINE BENCH
OLYMPIC SQ.
BENCH PRESS
CARNALL, ALEX
P
R
O
G
R
A
M
STRENGTH CARNALL, ALEX
STRENGTH
P
H
A
S
E
WEEK 7
WEEK 7