LAST UPDATED ON Friday October 31 2003

Articles
LAST UPDATED ON Friday October 31 2003

Werner Gunthor's Trianing Program

as forwarded by Cor Booysen cbooysen@debeers.co.za or cor_booysen@hotmail.com

Phase 4 - Explosve 1

Phase 4 - Explosive 1
Monday: Tuesday: Duration
Bench 5x80% 4x85% 3x90% Technique 6.8kg Rotate 10 glides 3 weeks
Squats 5x80% 4x85% 3x90% 7.26kg Rotate 10 glides
2xAbs 1xBack warm-up 8kg Block 10 glides Intensity
repeat each series twice Sprints 6x30m out of starting blocks First week
Gymnastics go flat out,
second week
Wednesday: Thursday: should be
6x3 Clean Push 80-90% Technique (3xbar + 3x8kg)x5 off lesser
Overheads 6.8kg+8kg 7x each (3xbar + 3x6.8kg)x5 intensity due
Fronts 6.8kg+8kg 7xeach to first week
Jumps 5-10 sets Intensity max load. The
third week
is active
Friday: Saturday: rest
Same as Monday Rest
Phase 4 - Explosive 1
Monday: Tuesday: Duration
Bench 5x80% 4x85% 3x90% Technique 6.8kg Rotate 10 glides 3 weeks
Squats 5x80% 4x85% 3x90% 7.26kg Rotate 10 glides
2xAbs 1xBack warm-up 8kg Block 10 glides Intensity
repeat each series twice Sprints 6x30m out of starting blocks First week
Gymnastics go flat out,
second week
Wednesday: Thursday: should be
6x3 Clean Push 80-90% Technique (3xbar + 3x8kg)x5 off lesser
Overheads 6.8kg+8kg 7x each (3xbar + 3x6.8kg)x5 intensity due
Fronts 6.8kg+8kg 7xeach to first week
Jumps 5-10 sets Intensity max load. The
third week
is active
Friday: Saturday: rest
Same as Monday Rest


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