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Mehmetcan Week4

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Fatih Alpay
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17 views2 pages

Mehmetcan Week4

Uploaded by

Fatih Alpay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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1.

Başlangıç Kuvvet Programı


* Ağırlık koçu büyük harflerle yazılmış hareketlerin koyu renkle yazılmış setlerini görecek ve kontrol edecektir
* her harekete geçişte o hareketi ilk olarak hafif bir şekilde yaparak ısınmayı gerçekleştirin

hang clean squat b pres jerk/deadlift hang snatch shoulder/back body weight
Mehmetcan 141 87 60
150 97 143 70

Week 4
Day 1 load(kg) rep Warm Up Day 1 set rep notes
Bench Press 65 x5 Shoulder Mobility Routine
rest 3:00 min 75 x5 Hip Mobility Routine
80 x5
80 x5 forward/backward pogos 2 20m
BB Deadlift 85 x4 lateral pogos 1 20m
rest 3:00 min 100 x4 alternating pogos 1 20m
115 x4 Single leg pogos R/L 1 20m ea
120 x4
125 x4 Superman Push-Up 1 x7
BB Row 45 x5 Half Dead Bug 1 x8
rest 3:00 min 55 x5 Lying Straight Leg Abduction(partner 1 x10
55 x5 DB Single Arm Suitcase Walk 1 x15m
60 x5
Bench Triceps Dips x8-12 Depth Drop-stick 2 x8 50cm
x8-12 Broad Jump 2 x5
x8-12 90 degree Jumps R/L 3 x4 ea %100 vertical effort
x8-12 Single leg jump to double leg catch 3 x5ea %80 effort on jump

Day 2 load(kg) rep Warm Up Day 2 set rep notes


Front Squat w/mini band around knees 75 x5 Shoulder Mobility Routine
rest 3:00 min 85 x5 Hip Mobility Routine
90 x5
95 x5 forward/backward pogos 2 20m
BB Military Press 40 x5 lateral pogos 1 20m
rest 3:00 min 45 x5 alternating pogos 1 20m
50 x5 Single leg pogos R/L 1 20m ea
50 x5
BB Romanian Deadlift 75 x5 Sit Up 1 x25
rest 3:00 min 85 x5 Single Leg Hip Thrust 1 x10
90 x5 Plate Rainbow 1 x8
90 x5 Bench Lateral Flexion(partner hold legs) 1 x8
Pull-Ups x5-8
rest 3:00 min x5-8 Box Jump 4 x5 40-50 cm
2.variation Lat Pull Down x5-8 SL Lateral Jump and Stick 2 x7ea dikey ve yatay sıçra
3.variation Negative Pull Up x5-8 45 degree broad jump and stick 3 6
DB Floor Press 17,5 x10
17,5 x10
20 x10
20 x10

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