Planilha de Treinos

Modalidade: Calistenia com peso do corpo

Push
Semana Data Descanso Flexão Normal Dips na paralela
Teste 5/26/2022 3 min 9 7
1 5/28/2022 3 min
2 5/30/2022 3 min 8-8-8 6-6-6
2 5/31/2022 3 min
2 6/2/2022 3 min
2 6/3/2022 3 min
3 6/6/2022 3 min 9-8-8 7-6-6
3 6/7/2022 3 min
4 6/10/2022 3 min 9-9-8 7-7-6
4 6/11/2022 3 min
4 6/13/2022 3 min 9-9-9 7-7-7
5 6/14/2022 3 min
5 6/16/2022 3 min
5 6/17/2022 3 min
6 6/20/2022 3 min 10-9-9 7-7-7
6 6/21/2022 3 min
6 6/22/2022 3 min 10-10-9 8-7-7
6 6/23/2022 3 min
7 6/24/2022 3 min 10-10-9 8-8-7
7 6/27/2022 3 min
7 6/28/2022 3 min 10-10-9 8-8-7
8 7/11/2022 3 min
8 7/13/2022 3 min
8 7/15/2022 3 min
9 7/18/2022 3 min
9 7/20/2022 3 min
9 7/22/2022 3 min
10 7/25/2022 3 min
10 7/27/2022 3 min
10 7/29/2022 3 min
 Pull Legs
Barra Australiana Pull ups (negativo) Full Squat
5 6 13

11-11-11 6-6-4
12-12-12

12-12-12
12-11-11 3-3-3
13-12-12
12-12-11 4-3-3

12-12-12 4-4-3

13-12-12 4-4-3

13-13-12 4-4-4
13-13-12
13-13-12 5-4-4

13-13- 5-4-4
13-14-14
Legs Core
Hip Thruster 60s de prancha abdominal Elevação de Perna Enc. no Solo
16 54s 13

15-15-15 1min 12-12-12

15-15-15 1 min 15-15-15

15-15-15 1 min 16-15-15

16-16-16 1'10" 16-16-

21-20-20 1'15" falha