2011.8.8

うちの2011夏プログラム

MBB
Summer Program 2011

Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 90%
3. JK: 1×5, 3×2
4. BSQ: 1×8 with 50%, 3×5 with 85%, 2×10 with 60%
5. Good AM: 3×10
6. BP: 1×8 with 50%, 3×5 with 85%, 2×10 with close grip with 55%
7. 1A Row: 3×5
8. DB Shoulder: 3×10
9. Chinup: 3×10
10. In n’ Out on the Floor: 3×15
8,9,10はスーパーセット

Day 2
1. CL: 1×5 with 50%, 1×3 with 75%, 2×1 with 95%
2. Split Jump: 3×8 with 30%
3. 1L SQ: 3×5 with 55%, 2×10 with 35~40%←可動域を大きく
4. RDL: 3×5, 2×10
5. Power Drop: 3×10
6. OH Throw: 3×10
7. Pullup(WIN): 3×10
8. Worms: 3×15
(5,6)と(7,8)がスーパーセット

Day 3
1. SNBL: 3×6
2. CL+JK: 1x(5+3), 3x(2+1)
3. Jump SQ: 3×5 with 50%
4. DL: 3×5
5. Rev. Lunge: 3×5
6. BO Row: 3×5
7. Inc. BP: 3×5
8. OH Rev Lunge: 2×10
9. OH Lunge: 2×10
10. Hang Crunch: 3×15
8,9,10がスーパーセット

MVB Upper-Class Men
Summer Program 2011

Day 1
1. OHNGSQ: 2×8
2. CL: 1×5 with 50%, 3×2 with 90%
3. JK: 1×5, 3×2
4. BSQ: 1×8 with 50%, 3×5 with 85%, 2×10 with 60%
5. BP: 1×8 with 50%, 3×5 with 85%, 2×10 with close grip with 55%
6. 1A Row: 3×5
7. DB Shoulder: 3×10
8. Chinup: 3×10
9. Glute-Ham: 3×12
10. In n’ Out on the Floor: 3×15
7,8,9,10がスーパーセット

Day 2
1. CL: 1×5 with 50%, 1×3 with 75%, 2×1 with 95%
2. Jump SQ: 3×5 with 55%
3. 1L SQ: 3×5 with 55%, 2×10 with 35%←可動域を大きく
4. RDL: 3×5, 2×10
5. Power Throw: 3×8
6. Power Drop: 3×10
7. Pullup(WIN): 3×10
8. Alt. DB Shoulder: 3×10
9. Worms: 3×15
(5,6)と(7,8,9)がスーパーセット

Day 3
1. SNBL: 3×6
2. CL+JK: 1x(5+3), 3x(2+1)
3. Split Jump: 3×8 with 35%
4. DL: 3×5
5. Rev. Lunge: 3×5
6. BO Row: 3×5
7. Inc. BP: 3×5
8. OH Rev Lunge: 2×10
9. OH Lunge: 2×10
10. Hang Crunch: 3×15
8,9,10がスーパーセット

少し変則的で、新しい試みとかも見えますが、今年の夏はこんな感じのプログラムです。