Korte 3x3 Program

projected

Designed for:

Tye

Starting Date:

10/15/12

Next Meet Date:

06/09/01

Current

SQ Max
BP Max
DL Max

145
110
155

120
100
140

TOTAL

410

360

Wide
Shldr
Close

Alt between these,

With emphasis on weakest

58%
58%
58%

SQ
SQ
SQ

5-8x 5x
5-8x 5x
5-8x 5x

84
84
84

BP 6-8x 6x
BP 6-8x 6x
BP 6-8x 6x

64
64
64

DL
DL
DL

5-8x 5x
5-8x 5x
5-8x 5x

90
90
90

10/15/12
10/18/12
10/20/12

60%
60%
60%

SQ
SQ
SQ

5-8x 5x
5-8x 5x
5-8x 5x

87
87
87

BP 6-8x 6x
BP 6-8x 6x
BP 6-8x 6x

66
66
66

DL
DL
DL

5-8x 5x
5-8x 5x
5-8x 5x

93
93
93

10/22/12
10/25/12
10/27/12

62%
62%
62%

SQ
SQ
SQ

5-8x 5x
5-8x 5x
5-8x 5x

90
90
90

BP 6-8x 6x
BP 6-8x 6x
BP 6-8x 6x

68
68
68

DL
DL
DL

5-8x 5x
5-8x 5x
5-8x 5x

96
96
96

10/29/12
11/01/12
11/03/12

64%
64%
64%

SQ
SQ
SQ

5-8x 5x
5-8x 5x
5-8x 5x

93
93
93

BP 6-8x 6x
BP 6-8x 6x
BP 6-8x 6x

70
70
70

DL
DL
DL

5-8x 5x
5-8x 5x
5-8x 5x

99
99
99

11/05/12
11/08/12
11/10/12

60%
60%
80%

SQ
SQ
SQ

3x 3x
3x 3x
1-2x 1x

87
87
116

BP
5x 4x
BP 1-2x 1x
BP
5x 4x

66
88
66

DL
DL
DL

1-2x 1x
3x 3x
3x 3x

124
93
93

11/12/12
11/15/12
11/17/12

60%
60%
85%

SQ
SQ
SQ

3x 3x
3x 3x
1-2x 1x

87
87
123

BP
5x 4x
BP 1-2x 1x
BP
5x 4x

66
94
66

DL
DL
DL

1-2x 1x
3x 3x
3x 3x

132
93
93

11/19/12
11/22/12
11/24/12

60%
60%
90%

SQ
SQ
SQ

3x 3x
3x 3x
1x 1x

87
87
131

BP
BP
BP

5x 4x
1x 1x
5x 4x

66
99
66

DL
DL
DL

1x 1x
3x 3x
3x 3x

140
93
93

11/26/12
11/29/12
12/01/12

Sat

60%
60%
95%

SQ
SQ
SQ

3x 3x
3x 3x
1x 1x

87
87
138

BP
BP
BP

5x 4x
1x 1x
5x 4x

66
105
66

DL
DL
DL

1x 1x
3x 3x
3x 3x

147
93
93

12/03/12
12/06/12
12/08/12

Mon
Wed

60%
50%

SQ
SQ

3x 3x
3x 3x

87
73

BP
BP

4x 4x
3x 3x

66
55

DL
DL

3x 3x
3x 3x

93
78

12/10/12
12/12/12

110

140

155

12/15/12

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur
Sat

Mon
Thur

Sat

IF MEET

131

138

145

99 105

148

Or, for 10 week version, now starts the additional part to pad the program to the 10 weeks to make the meet...
projected

Current

SQ Max
BP Max
DL Max

155
115
165

145
110
155

TOTAL

435

410

64%
64%
64%

SQ
SQ
SQ

5-8x 5x
5-8x 5x
5-8x 5x

99
99
99

Sat

60%
60%
95%

SQ
SQ
SQ

3x 3x
3x 3x
1x 1x

93
93
147

BP
BP
BP

Mon
Wed

60%
50%

SQ
SQ

3x 3x
3x 3x

93
78

BP
BP

Mon
Thur
Sat

Mon
Thur

Sat

IF MEET

140

148

155

BP 6-8x 6x
BP 6-8x 6x
BP 6-8x 6x

74
74
74

DL
DL
DL

5-8x 5x
5-8x 5x
5-8x 5x

106
106
106

12/10/12
12/13/12
12/15/12

5x 4x
1x 1x
5x 4x

69
109
69

DL
DL
DL

1x 1x
3x 3x
3x 3x

157
99
99

12/17/12
12/20/12
12/22/12

4x 4x
3x 3x

69
58

DL
DL

3x 3x
3x 3x

99
83

12/24/12
12/26/12

115

149

165

12/29/12

104 110

158