70 SNATCH NOMBRE Borja

RM 96
130
100
CLEAN & JERK
BACK SQUAT
FRONT SQUAT
EDAD
PESO
EXPERIENCIA
32
85.5
Poca
Sesión 1 Vol Int Kgs Ton Sesión 2 Vol Int
a Snatch + hang snatch 3 3 3 3 75% 53 630 a Power snatch 4 4 4 4 70%
a 1+X 2 2 80% 56 224 a 4 75%
0 0
a Snatch deadlift 4 4 4 90% 63 756 b
Power clean + push jerk 4 4 4 4 70%
a 4 4 100% 70 560 b 2+X 4 75%
0 0 b Power clean 2 2 80%
b Clean+jerk 3 3 3 75% 72 648 b Clean deadlift 4 4 4 90%
b 1+X 3 3 80% 77 460.8 b 4 4 100%
0 0
c Back Squat 4 4 75% 98 780 d Front squat 3 3 3 75%
c 4 4 4 4 80% 104 1664 d 3 3 80%
0 0
0 0
0 0
0 0
75 82% 5722.8 79 79%

TONELAJE SEMANAL
7000

5938.68
6000 5722.8 5624.2

5000 4910.2

4000 3805.8

3000
2527.5

2000

1000

0
Borja TEMPORADA
32 MACROCICLO
85.5 MESOCICLO
Poca MICROCICLO
Kgs Ton Sesión 3 Vol Int Kgs Ton Sesión 4 Vol
49 784 a Muscle snatch 3 3 3 3 3 55% 39 577.5 a Block snatch 4
53 210 0 0a 3
0 0 0 0
67 1075.2 a Snatch push press + snatch balance 4 4 4 70% 49 588 a Snatch deadlift 4
72 288 a 2(1+1) 4 75% 53 210 a 4
77 307.2 0 0
86 1036.8 b Push press 4 4 4 55% 53 633.6 b Clean+squat+jerk 4
96 768 b 3 3 3 60% 58 518.4 b 1+1+X 3
0 0 0 0
75 675 0 0c Back Squat 5
80 480 0 0c 4
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
5624.2 52 63% 2527.5 89

CARGA
100

90

80

70
Volumen (rep)

3805.8 60

50

40

30

20

10

0
 1
1
1
NOTAS
1
Vol Int Kgs Ton Sesión 5 Vol Int Kgs Ton
4 4 78% 55 655.2 a Powersnatch+hangpowersnatch 4 4 4 4 70% 49 784
3 3 82% 57 516.6 a 1+X 4 75% 53 210
0 0 0 0
4 4 90% 63 756 b Powerclean+hangpowerclean+pushjerk 4 4 4 4 70% 67 1075.2
4 100% 70 560 b 1+1+2 4 75% 72 288
0 0b Power clean + hang power clean 2 2 80% 77 307.2
4 4 78% 75 898.56 b Clean deadlift 4 4 4 90% 86 1036.8
3 82% 79 472.32 4 4 100% 0 0
0 0 0 0
5 0 0c Back Squat+ Back Squat pausa 2 2 2 75% 98 585
4 4 4 4 80% 104 2080 c 1+1 2 2 2 80% 104 624
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
89 84% 5939 76 79% 4910.2

90.00%

80.00%

70.00%

60.00%
Intensidad

50.00%

40.00%

30.00%

20.00%

10.00%

0.00%
 Sesión 6 Vol Int Kgs Ton
a Muscle snatch 3 3 3 55% 39 346.5
a 3 3 60% 42 252
0 0
a Snatch balance 3 3 3 70% 49 441
a 3 75% 53 157.5
0 0
b Power clean + push press 5 5 55% 53 528
b 1+X 4 4 60% 58 460.8
0 0
d Front squat 3 3 3 3 75% 75 900
d 3 3 3 80% 80 720
0 0
0 0
0 0
0 0
66 66% 3805.8
Semanal 437 76% 28529.2
 150 SNATCH NOMBRE Sen

RM 183
225
195
CLEAN & JERK
BACK SQUAT
FRONT SQUAT
EDAD
PESO
EXPERIENCIA
26
98
Si
Sesión 1 Vol Int Kgs Ton Sesión 2 Vol Int Kgs Ton
a Snatch + hang 3 3 75% 113 675 a Power snatch 3 3 3 3 3 75% 113 1687.5 a
a 1+X 3 3 80% 120 720 0 0
a 2 2 2 85% 128 765 0 0
a Snatch deadlif 4 4 90% 135 1080 b Power clean + 3 3 3 3 3 75% 137 2059 a
a 4 4 4 100% 150 1800 b 1+X 3 80% 146 439.2 a
a 3 3 105% 158 945 b Power clean 1 1 85% 156 311.1
b Clean + jerk 3 3 75% 137 823.5 b Clean deadlift 4 4 90% 165 1317.6 b
b 1+X 3 3 80% 146 878.4 b 4 4 100% 183 1464 b
b 2 2 2 85% 156 933.3 b 3 3 3 105% 192 1729 b
c Squat 5 5 75% 169 1687.5 d Front squat 3 3 72% 140 842.4
c 4 4 4 80% 180 2160 d 3 3 77% 150 900.9
c 3 3 85% 191 1147.5 d 3 3 82% 160 959.4
0 0 0 0
0 0 0 0
0 0 0 0
90 85% 13615 78 84% 11710

TONELAJE SEMANAL
16000 120
15003.39

14000 13615.2
100
12000 11710.2 11650.68

80
10000 Volumen (rep)
8595.9
8000 60
6544.5
6000
40

4000

20
2000

0 0
 TEMPORADA 1
MACROCICLO 1
MESOCICLO 1
MICROCICLO 2
Sesión 3 Vol Int Kgs Ton Sesión 4 Vol Int Kgs Ton
Muscle snatch 4 4 4 4 4 55% 83 1650 a Deficit snatch 4 4 78% 117 936 a
0 0a 3 3 82% 123 738 a
0 0a 3 3 88% 132 792
Snatch push pr 6 6 6 70% 105 1890 a Deficit snatch 4 4 95% 143 1140 b
2(1+1) 4 4 75% 113 900 a 4 4 4 100% 150 1800 b
0 0a 3 3 105% 158 945 b
Push press 4 4 53% 97 775.92 b Clean+squat+j 4 4 78% 143 1142 b
3 3 58% 106 636.84 b 1+1+X 4 4 82% 150 1200 b
3 3 63% 115 691.74 b 3 3 88% 161 966.24 b
0 0c Squat 5 75% 169 843.75 c
0 0c 5 5 5 5 5 80% 180 4500 c
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
66 62% 6544.5 98 86% 15003

CARGA
120 100.00%

90.00%
100
80.00%

70.00%
80
Volumen (rep)

60.00%
Intensidad

60 50.00%

40.00%
40
30.00%

20.00%
20
10.00%

0 0.00%
 NOTAS
Sesión 5 Vol Int Kgs Ton Sesión 6 Vol Int Kgs Ton
Block power s 3 3 3 75% 113 1012.5 a Muscle snatch 5 5 50% 75 750
3 3 78% 117 702 a 4 4 55% 83 660
0 0a 3 3 60% 90 540
Block power c 3 3 3 72% 132 1186 a Snatch balanc 3 3 73% 110 657
3 3 75% 137 823.5 a 2 2 78% 117 468
2 2 82% 150 600.24 a 1 83% 125 124.5
Clean deadlift 4 4 95% 174 1390.8 b Power clean + 4 55% 101 402.6
3 3 105% 192 1152.9 b 1+X 4 4 4 4 60% 110 1756.8
2 2 2 2 110% 201 1610.4 0 0
Squat + squat 3 3 75% 169 1012.5 d Front squat 4 4 75% 146 1170
2+X 3 3 3 3 80% 180 2160 d 3 3 3 80% 156 1404
0 0d 2 2 85% 166 663
0 0 0 0
0 0 0 0
0 0 0 0
74 85% 11651 76 69% 8595.9
Semanal 482 78% 67120
 150 SNATCH NOMBRE Sen

RM 183
225
295
CLEAN & JERK
BACK SQUAT
FRONT SQUAT
EDAD
PESO
EXPERIENCIA
26
98
Si
Sesión 1 Vol Int Kgs Ton Sesión 2 Vol Int Kgs Ton
a Snatch + hang 3 3 80% 120 720 a Power snatch 4 4 4 73% 110 1314 a
a 1+X 3 3 85% 128 765 a 3 3 3 78% 117 1053 a
a 2 2 2 90% 135 810 0 0
a Snatch deadlif 4 4 95% 143 1140 b Power clean + 4 4 4 73% 134 1603 a
a 4 4 105% 158 1260 b 1+X 3 3 3 78% 143 1285 a
a 3 3 3 110% 165 1485 b Power clean 2 2 85% 156 622.2
b Clean + jerk 3 3 80% 146 878.4 b Clean deadlift 4 4 95% 174 1390.8 b
b 1+X 3 3 85% 156 933.3 b 4 4 105% 192 1537.2 b
b 2 2 2 90% 165 988.2 b 3 3 3 110% 201 1811.7 b
c Squat 5 78% 176 877.5 d Front squat 3 3 75% 221 1327.5
c 4 4 4 82% 185 2214 d 3 3 3 3 3 83% 245 3673
c 3 3 88% 198 1188 0 0
0 0 0 0
0 0 0 0
0 0 0 0
84 89% 13259 92 86% 15617

TONELAJE SEMANAL
18000 100

16000 15616.89 90
14117.46
14000 80
13259.4
12274.93
70
12000
Volumen (rep)
9922.56 60
10000
50
8000 7223.7
40
6000
30
4000
20

2000 10

0 0
 TEMPORADA 1
MACROCICLO 1
MESOCICLO 1
MICROCICLO 3
Sesión 3 Vol Int Kgs Ton Sesión 4 Vol Int Kgs Ton
Muscle snatch 5 5 5 50% 75 1125 a Block snatch 4 4 83% 125 996 a
4 4 4 55% 83 990 a 3 3 88% 132 792 a
0 0a 2 2 2 95% 143 855 a
Snatch push pr 6 6 6 73% 110 1971 a Snatch deadlif 4 4 95% 143 1140 b
2(1+1) 4 4 80% 120 960 a 4 4 4 4 105% 158 2520 b
0 0 0 0b
Push press 4 4 55% 101 805.2 b Clean + jerk 4 4 83% 152 1215 b
3 3 60% 110 658.8 b 1+X 3 3 88% 161 966.24 b
3 3 65% 119 713.7 b 2 2 2 95% 174 1043.1
0 0c Squat 4 4 4 4 4 85% 191 3825 c
0 0c 4 85% 191 765 c
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
73 63% 7223.7 88 90% 14117

CARGA
100 100.00%

90 90.00%

80 80.00%

70 70.00%
Volumen (rep)

60 60.00%
Intensidad

50 50.00%

40 40.00%

30 30.00%

20 20.00%

10 10.00%

0 0.00%
 NOTAS
Sesión 5 Vol Int Kgs Ton Sesión 6 Vol Int Kgs Ton
Hangpower sn 3 3 3 73%110 985.5 a Muscle snatch 5 5 50% 75 750
3 3 78%117 702 a 4 4 55% 83 660
2 82%123 246 a 3 3 60% 90 540
Power clean+p 3 3 3 72%132 1186 a Snatch balanc 3 3 3 75% 113 1012.5
2+1 3 3 75%137 823.5 a 2 2 2 82% 123 738
2 82%150 300.12 a 2 88% 132 264
Clean deadlift 4 4 100%183 1464 b Power celan+p 5 5 58% 106 1061.4
3 3 3 3 110%201 2415.6 b 1+X 4 4 63% 115 922.32
0 0b 3 3 3 68% 124 1120
Squat pausa 2 2 2 78% 176 1053 d Front squat 4 4 80% 236 1888
2 2 83% 187 747 d 3 3 3 85% 251 2256.8
0 0d 2 2 90% 266 1062
0 0 0 0
0 0 0 0
0 0 0 0
64 83% 9923 89 71% 12275
Semanal 490 80% 72415
 150 SNATCH NOMBRE Sen

RM 183
225
195
CLEAN & JERK
BACK SQUAT
FRONT SQUAT
EDAD
PESO
EXPERIENCIA
26
98
Si
Sesión 1 Vol Int Kgs Ton Sesión 2 Vol Int Kgs Ton
a Snatch + hang 3 3 80% 120 720 a Power snatch 5 5 73% 110 1095 a
a 1+X 3 3 3 85% 128 1147.5 a 4 4 78% 117 936 a
a 2 2 2 2 90% 135 1080 0 0
a Snatch deadlif 4 4 100% 150 1200 b Power clean + 5 5 73% 134 1335.9 a
a 3 3 3 3 3 110% 165 2475 b 2+X 4 4 78% 143 1142 a
0 0b Power clean + 3 3 85% 156 933.3
b Clean + jerk 3 3 80% 146 878.4 b Clean deadlift 4 4 98% 179 1435 b
b 1+X 3 3 3 85% 156 1400 b 3 3 3 3 3 110% 201 3019.5 b
b 2 2 2 2 90% 165 1317.6 0 0
c Squat 5 80% 180 900 d Front squat 4 4 75% 146 1170
c 4 4 4 4 88% 198 3168 d 4 4 4 4 83% 162 2589.6
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
90 89% 14286 89 84% 13656

TONELAJE SEMANAL
16000 100
14286.45
14000 13655.94 90

80
12000
70
10000 Volumen (rep)
60
8284.5
7874.4
8000 7296 50

5520.42 40
6000

30
4000
20
2000
10

0 0
 TEMPORADA 1
MACROCICLO 1
MESOCICLO 1
MICROCICLO 4
Sesión 3 Vol Int Kgs Ton Sesión 4 Vol Int Kgs Ton
Muscle snatch 6 6 50% 75 900 a Snatch 4 4 4 75% 113 1350 a
5 5 55% 83 825 a 0 0a
0 0 0 0
Snatch push pr 6 6 6 73% 110 1971 a Snatch deadlif 4 4 4 4 90% 135 2160 b
2(1+1) 4 4 4 78% 117 1404 0 0b
0 0 0 0
Push press 4 4 4 55% 101 1207.8 b Clean + jerk 4 4 4 75% 137 1647 b
3 3 3 60% 110 988.2 b 1+X 0 0
0 0 0 0
0 0c Squat 5 5 75% 169 1687.5 c
0 0c 4 4 80% 180 1440
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
73 62% 7296 58 79% 8284.5

CARGA
100 100.00%

90 90.00%

80 80.00%

70 70.00%
Volumen (rep)

60 60.00%
Intensidad

50 50.00%

40 40.00%

30 30.00%

20 20.00%

10 10.00%

0 0.00%
 NOTAS
Sesión 5 Vol Int Kgs Ton Sesión 6 Vol Int Kgs Ton
Hang power sn 3 3 3 70% 105 945 a Muscle snatch 5 5 5 50% 75 1125
3 3 75% 113 675 4 4 55% 0 0
0 0 0 0
Power clean + 3 3 3 70% 128 1152.9 a Snatch balanc 3 3 3 70% 105 945
2+1 3 3 75% 137 823.5 2 2 75% 0 0
0 0 0 0
Clean deadlift 4 4 4 4 100% 183 2928 b Power clean + 5 5 5 58% 106 1592.1
0 0b 1+X 4 4 63% 115 922.32
0 0 0 0
Squat pausa 2 2 2 2 75% 169 1350 d Front squat 3 3 80% 156 936
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
54 78% 7874.4 65 64% 5520
Semanal 429 76% 56918
RESUMEN MICRO 1 MICRO 2 MICRO 3
TONELAJE 28529.18 67119.87 72414.94
MESOCICLO 1 VOLUMEN 437 482 490
INTENSIDAD 76% 78% 80%

TONELAJE MENSUAL
80000 500

70000
480
60000
460
50000

Volumen (rep)
40000 440

30000
420
20000
400
10000

0 380
MICRO 1 MICRO 2 MICRO 3 MICRO 4 Micro 1 M
 MICRO 4
56917.71
429
76%

CARGA
500 81%

80%
480
79%
460
78%
Volumen (rep)

Intensidad
440 77%

76%
420
75%
400
74%

380 73%
Micro 1 Micro 2 Micro 3 Micro 4