Big plans in June .
 

plans are ,GHD IV Styling Set
Monday:
1. repeatedly run 200 m × 3 (intermittent hike 100 meters)
2. strength training:
(1) settle press alternatively neat and jerk 40 ~ 60% of the load intensity repeated 10 5 times × 3 ~ 4 team
(2) jumping exercises (to select according to) 50 m × 3
(3) lofty thigh escalator 50 m × 3

Tuesday:
1. varied pace 100 m × 8 ~ 10
2. torso strength training exercises two to three repeat each exercise 20 to 30 × 3 group

Wednesday:
1. Hurdles 6 columns × 5 or 20 meters sprint across the jumper 10 to 20 m × 5
2. special technical training (not more than 6 times)

Thursday:
1. 30 ~ 50 米 paced buildup × 6
2. crawling parade

Friday:
1. Intermittent escaping 150 meters × 3 ~ 4 (50 meters Intermittent)
2. Power
(1) barbell squat 60 to 80% of the load intensity repeated 10 4 times × 6
(2) 40 ~ 60% of the barbell shred load intensity reiterated 10 4 periods × 4 ~ 5
(3) standing long jump,GHD Blue Butterfly 2011, standing triple jump 10 + 5














Plan II (before)
Monday:
1. again run 200 m × 2 (intermittent walk 100 meters)
2. strength training:
(1) bench press or clean and jerk 40 ~ 60% of the load intensity repeated 10 5 times × 3 ~ 4
(2) jumping exercises (to choose according to) 50 m × 3
(3) high leg lift 50 m × 3

Tuesday:
1. varied pace 100 m × 8
2. torso strength exercises 2 exercises as every discipline repeated 20 times × 3 group

Wednesday:
1. 15 to 30 minutes of aerobic running
2. special technical exercise (no more than 6 times)

Thursday:
1. Intermittent run 150 m × 3 ~ 4 (interval 50 meters)
2. crawling pageant

Friday:
1. paced buildup 100 m × 3 ~ 4
2. power
(1) barbell squat 60 to 80% of the load intensity repeated 10 4 times × 6
(2) 40 ~ 60% of the barbell snatch load intensity repeated 10 4 times × 3
(3) standing long jump,GHD MK4 Pure Straighteners, standing treble jump 10 + 5