THE PROVISIONAL MONTHLY PLAN - 4

Trainings of arresters in the preparatory period

1 WEEK



1 put (Monday)

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18)

3. Пресс 10рХ3п

Total: 36 rises



3 put (environment{Wednesday})-Проходка *

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.80 % 2рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п (18)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 2рХ2п.80 % 2рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п. (15)

3. Draft of 50 % 3рХ1п.60 % 2рХ1п.70 % 2рХ2п.80 % 1рХ1п.

90 % 1рХ1п.100-105 % 1рХ2-3п. (13)

Total: 46 rises



5 put (Friday)

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ4п. (23)

2. A press laying 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ6п. (30)

3. Chest m-цы 10рХ5п.

4. Inclinations costing{standing} 5рХ5п.

5. Пресс 10рХ3п. Total: 53 rises

IN TOTAL FOR НЕДЕЛЮ:135 rises



* the NOTE - If the sportsman has improved personal records in what

Or exercise, it is recommended to take percent{interests} from

New results only after performance{statement} on

The nearest competitions provided that up to them

No more than month.



2 WEEK



1 day



1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 2рХ4п. (23)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)

3. Chest m-цы 10рХ5п.

4. Knee-bends of 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ4п. (21)

Total: 71 rise



3 day

1. Draft ст.на to a support of 50 % 3рХ1п.60 % 2рХ2п.65 % 2рХ2п.70 % 1рХ3п (14)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ2п.85 % 2рХ3п (24)

3. Chest m-цы 10рХ5п.

4. Draft of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)

5. Пресс 10рХ3п. Total: 65 rises



5 day

1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)

2. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 3рХ6п. (33)

3. A press laying 50 % 4рХ1п.60 % 4рХ1п.70 % 4рХ4п. (24)

4. Chest m-цы 10рХ5п.

5. Inclinations costing{standing} 5рХ5п. Total: 84 rises

IN TOTAL FOR НЕДЕЛЮ:220 rises





3 WEEK

1 day 1. Knee-bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ3п.85 % 1рХ3п (21)

3. Chest m-цы 8рХ4п.

4. Пресс 8рХ3п. Total: 43 rises

3 day

1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)

2. Chest m-цы 8рХ4п.

3. Draft of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ5п. (25)

4. Inclinations costing{standing} 5рХ4п.

Total: 47 rises



5 day

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 2рХ3п. (19)

2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ4п. (20)

3. Пресс 8рХ3п.

Total: 39 rises

IN TOTAL FOR НЕДЕЛЮ:129 rises 4 WEEK

1 day 1. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 1рХ4п. (17)

2. Draft of 50 % 3рХ1п.60 % 2рХ2п.70 % 2рХ4п. (15)

3. Пресс 8рХ2п. Total: 32 rises



3-4 day *

1. Knee-bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)

2. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15)

Total: 30 rises



5 day

About Т Д Ы X 6 - 7 day With About Р Е In Н About In And Н And I

ЖЕЛАУЮ SUCCESS!!!

IN TOTAL FOR a WEEK: 62 rises



* the NOTE: Sportsmen acting on Saturday, последнию тре-нировку spend to Wednesday. With Thursday and Friday отды-find fault. The sportsmen acting on Sunday послед-

нию training spend to Thursday. Have a rest in пят-

ницу and Saturday.