søndag 4. desember 2011

Verkhoshansky Peaking Program


Week 1:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 6 65% x 5
Set 465% -70% by 6 75% x 5
Set 565% -70% by 6 80% x 5
Set 665% -70% by 6 80% x 5
Set 765% -70% by 6 80% x 5
set 8
75% x 5
Set 9
65% x 8.6
Set 10
50% -55% x 8.12

Week 2:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 6 65% x 5
Set 470% x 6 75% x 4
Set 570% -75% x 5 80% x 4
Set 670% -75% x 5 85% x 4
Set 7
85% x 4
set 8
85% x 4
Set 9
80% x 5
Set 10
70% x 8.6

Week 3:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 6 65% x 5
Set 470% x 4 75% x 4
Set 575% x 3 85% x 3
Set 675% -80% x 3 90% x 3
Set 775% -80% x 3 90% x 3
set 8
80% x 5
Set 9
50% -55% x 6.10

Week 4:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 5 65% x 5
Set 475% x 4 75% x 4
Set 580% -85% x 3 85% x 2
Set 680% -85% x 3 90% x 2
Set 7
95% x 2
set 8
75% x 4.6

Week 5:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 5 65% x 5
Set 475% x 5 75% x 3
Set 575% x 5 80% x 3
Set 6
85% x 2

Week 6:

Day 1Day 2
set 145% x 8.10 45% x 8.10
Set 255% x 8.6 55% x 8.6
Set 365% x 5 65% x 5
Set 475% x 3 75% x 3
Set 580% x 2 85% x 2
Set 680% x 2 90% x 1
Set 7
95% x 1
set 8
100% x 1
Set 9
102% x 1
Set 10
105% x 1


Calculator for the program