2013.11.28

男子バレー部　インシーズン・プログラム　2013

たまには努力した分に値するだけの勝利を獲って来い!

2013.9.30-10.3
9.30.
1. OHNGSQ: 2×10
2. Depth Jump: 4×10
3. 1L Hop: 4×6
4. BSQ: 3×6 (80%)
5. RDL: 3×6
6. Power Throw: 3×8
7. MB Push-up: 3×10
8. Pull-Over to Crunch: 3×10
10.3.
1. OHNGSQ: 2×10
2. CL+JK: 1x(5+3), 3x(2+2)
3. Jump SQ: 3×5 (45%)
4. DL: 3×6
5. BO Row: 3×6
6. BP: 3×6 (80%)
7. Glute-Ham: 3×12

2013.10.7-10.11.
10.8.
1. OHNGSQ: 2×10
2. CL: 1×5 (60%), 3×2 (90%)
3. JK: 1×5, 3×2
4. BSQ: 3×6 (80%)
5. RDL: 3×6
6. Power Throw: 3×8
7. MB Push-up: 3×10
8. Pull-Over to Crunch: 3×10
10.10.
1. OHNGSQ: 2×10
2. CL+JK: 1x(5+3), 3x(2+2)
3. Jump SQ: 3×5 (45%)
4. DL: 3×6
5. BO Row: 3×6
6. BP: 3×6 (80%)

2013.10.21-11.8
Day 1
1. OHNGSQ: 2×10
2. CL: 1×5 (60%), 3×2 (90%)
3. BSQ: 3×5 (85%)
4. RDL: 3×5
5. Power Throw: 3×8
6. MB Push-up: 3×10
7. Pull-Over to Crunch: 3×10
8. Glute-Ham: 3×12
9. DB Shoulder: 3×10
Day 2
1. OHNGSQ: 2×10
2. CL+JK: 1x(5+3), 3x(2+2)
3. Jump SQ: 3×5 (45%)
4. DL: 3×5
5. Rev.Lunge: 3×5
6. BO Row: 3×5
7. BP: 3×5 (82.5%)

2013.11.11-11.22
Day 1
1. OHNGSQ: 2×10
2. CL: 1×5 (60%), 3×2 (90%)
3. BSQ: 3×3 (90%)
4. RDL: 3×3
5. Power Throw: 3×8
6. MB Push-up: 3×10
7. Pull-Over to Crunch: 3×10
8. Glute-Ham: 3×12
Day 2
1. OHNGSQ: 2×10
2. CL+JK: 1x(5+3), 3x(2+1)
3. Jump SQ: 3×5 (45%)
4. DL: 3×3
5. Rev.Lunge: 3×3
6. BO Row: 3×3
7. BP: 3×3 (87.5%)

2013.11.25-11.29
Day 1
1. OHNGSQ: 2×10
2. CL: 1×5 (60%), 3×2 (85%)
3. BSQ: 3×3 (90%)
4. Power Throw: 3×8
5. Pull-Over to Crunch: 3×10
Day 2
1. OHNGSQ: 2×10
2. CL+JK: 1x(5+3), 3x(2+1)
3. DL: 3×3
4. BO Row: 3×3
5. BP: 3×3 (87.5%)