2014.11.28

男子バレー部　インシーズン・プログラム　2014

様々な形でチーム作りと勝つことの難しさを味わった今年のチーム。
さぁ、集大成です。

#1(10/6-17)
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5(60%), 3×2(92.5%)
3. Jump SQ: 3×5(35%)
4. DL: 3×5
5. 1LSQ: 3×5(52.5%)
6. Power Throw: 3×8
7. Chinup: 3×5
8. DB Shoulder: 3×5
9. Glute-Ham: 3×12
Day 2
1. OHNGSQ: 2×8
2. CL+JK: 1x(5+3), 3x(3+2)
3. Depth Jump: 3×10
4. BSQ: 3×5(85%)
5. RDL: 3×5
6. BP: 3×5(85%)
7. BO Row: 3×5
8. Worms: 3×12

#2(10/20-31)
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5(60%), 3×2(92.5%)
3. BSQ: 1×8(70%), 2×5(85%), 2×8(75%)
4. RDL: 3×8
5. Power Throw: 3×8
6. MB Push-up: 3×10
7. Chinup: 3×8
8. DB Shoulder: 3×8
9. Glute-Ham: 3×12
Day 2
1. OHNGSQ: 2×8
2. CL+JK: 1x(5+3), 3x(3+2)
3. Power Jump: 3x(3×3)
4. Jump SQ: 3×5(35%)
5. DL: 1×8←握りっぱ+無音, 2×5, 2×8
6. SD Rev.Lunge: 3×8
7. BP: 3×8(75%)
8. BO Row: 3×8
9. Worms: 3×12

#3(11/3-14)
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5(60%), 3×2(92.5%)
3. BSQ: 3×5(85%)
4. RDL: 3×5
5. Power Throw: 3×8
6. Plyo Push-up: 3×10
7. Chinup: 3×5
8. DBBP: 3×5
9. Glute-Ham: 3×12
Day 2
1. OHNGSQ: 2×8
2. CL+JK: 1x(5+3), 3x(3+2)
3. Power Jump: 3x(3×3)
4. Jump SQ: 3×5(35%)
5. DL: 3×5
6. Rev.Lunge: 3×5
7. BP: 3×5(82.5%)
8. BO Row: 3×5
9. Worms: 3×12

#4(11/17-28)
Day 1
1. OHNGSQ: 2×8
2. CL: 1×5(60%), 2×2(85%), 2×1(95%)
3. BSQ: 1×1(90%), 3×3(90%)
4. Power Throw: 3×8
5. Plyo Push-up: 3×10
6. Chinup: 3×3
7. DBBP: 3×3
8. Glute-Ham: 3×12
Day 2
1. OHNGSQ: 2×8
2. CL+JK: 1x(5+3), 3x(2+1)
3. Power Jump: 3x(3×3)
4. DL: 3×3
5. Rev.Lunge: 3×3
6. BP: 3×3(87.5%)
7. BO Row: 3×3
8. Worms: 3×12