Planilha de Treino - Modelo WL

DIA 1
SEMANA 1
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
SNATCH
CLEAN & JERK
SQUAT
HIGH PULL
ACESSRIOS
DIA 2
SNATCH
CLEAN & JERK
FRONT SQUAT
CLEAN PULL
ACESSRIOS
DIA 3
SNATCH
CLEAN & JERK
SQUAT
SNATCH PULL
ACESSRIOS
SEMANA 2
SRIES
REPS.
0
0
0
0
0
0
0
0
0
0
SEMANA 5
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
DIA 3
SNATCH
CLEAN & JERK
SQUAT
SNATCH PULL
ACESSRIOS
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
DIA 1
SRIES
SEMANA 9
REPS.
PESO
SRIES
SEMANA 10
REPS.
DIA 1
SNATCH
CLEAN & JERK
SQUAT
HIGH PULL
ACESSRIOS
DIA 2
SNATCH
CLEAN & JERK
FRONT SQUAT
CLEAN PULL
ACESSRIOS
SEMANA 6
SRIES
REPS.
0
0
0
0
0
0
0
0
0
0
SNATCH
CLEAN & JERK
SQUAT
HIGH PULL
ACESSRIOS
0
0
0
0
0
0
0
0
0
0
DIA 2
SNATCH
CLEAN & JERK
FRONT SQUAT
CLEAN PULL
ACESSRIOS
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
DIA 3
SRIES
REPS.
PESO
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
SNATCH
CLEAN & JERK
SQUAT
SNATCH PULL
ACESSRIOS
SNATCH
CLEAN & JERK
SQUAT
FRONT SQUAT
PR 100%
70
86
108
94
95%
66.5
81.7
102.6
89.3
90%
63
77.4
97.2
84.6
85%
59.5
73.1
91.8
79.9
80%
56
68.8
86.4
75.2
SEMANA 2
PESO
0
0
0
0
0
SEMANA 3
SRIES
REPS.
PESO
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
SEMANA 4
SRIES
REPS.
PESO
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
PESO
0
0
0
0
0
SEMANA 7
SRIES
REPS.
PESO
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
SEMANA 8
SRIES
REPS.
PESO
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
PESO
SRIES
SEMANA 11
REPS.
PESO
SRIES
SEMANA 6
SEMANA 10
SEMANA 12
REPS.
PESO
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
SRIES
0
0
0
0
0
REPS.
0
0
0
0
0
PESO
0
0
0
0
0
75%
52.5
64.5
81
70.5
70%
49
60.2
75.6
65.8
65%
45.5
55.9
70.2
61.1
60%
42
51.6
64.8
56.4
55%
38.5
47.3
59.4
51.7
50%
35
43
54
47
FASE: PROGRESSO
DIA 1
SQUAT
BENCH
DEADLIFT
ACESSRIO
ACESSRIO
SEMANA 1
SRIES
REPS.
PESO
SEMANA 2
SRIES
REPS.
DIA 2
SRIES
REPS.
PESO
SRIES
REPS.
DIA 3
SRIES
REPS.
PESO
SRIES
REPS.
SEMANA 6
SRIES
REPS.
PESO
SEMANA 7
SRIES
REPS.
DIA 2
SRIES
REPS.
PESO
SRIES
REPS.
DIA 3
SRIES
REPS.
PESO
SRIES
REPS.
BENCH
DEADLIFT
SQUAT
ACESSRIO
ACESSRIO
DEADLIFT
SQUAT
BENCH
ACESSRIO
ACESSRIO
FASE: PROGRESSO
DIA 1
SQUAT
BENCH
DEADLIFT
ACESSRIO
ACESSRIO
BENCH
DEADLIFT
SQUAT
ACESSRIO
ACESSRIO
DEADLIFT
SQUAT
BENCH
ACESSRIO
ACESSRIO
SNATCH
CLEAN & JERK
SQUAT
FRONT SQUAT
PR 100%
70
86
108
94
95%
66.5
81.7
102.6
89.3
90%
63
77.4
97.2
84.6
85%
59.5
73.1
91.8
79.9
80%
56
68.8
86.4
75.2
SEMANA 2
PESO
SEMANA 3
SRIES
REPS.
PESO
SEMANA 4
SRIES
REPS.
PESO
PESO
SRIES
PESO
SRIES
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
PESO
SEMANA 8
SRIES
REPS.
PESO
SEMANA 9
SRIES
REPS.
PESO
SRIES
PESO
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
PESO
SRIES
REPS.
PESO
SRIES
REPS.
PESO
SRIES
SEMANA 7
SEMANA 5
SEMANA 10
75%
52.5
64.5
81
70.5
70%
49
60.2
75.6
65.8
65%
45.5
55.9
70.2
61.1
60%
42
51.6
64.8
56.4
55%
38.5
47.3
59.4
51.7
50%
35
43
54
47
SEMANA 5
REPS.
PESO
REPS.
PESO
REPS.
PESO
SEMANA 10
REPS.
PESO
REPS.
PESO
REPS.
PESO

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