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ngs ym mo ov prea s eet To edit this sheet Go to 'File'
and choosNotes on ATG
1M S!"at# 1 M date $ase % &ncrease $ase &ncrease1()
8/4/2013 1) *
ee on ue e u&ntro 1 117x8 x3 117x8 x3 126x5 x4 Lunges
126x5 x1 126x5 x1 135x3 x1 stretching135x2 x2 135x2 x2 144x2
x2
144x1 x1 144x1 x1 162x1 x1
&ntro % jumps jumpsdn!mic e""ort dn!mic e""ort
144x5 x1 14#x5 x1
$ase 1 126x# x4 135x7 x5$ase % 136x# x4 145x7 x5$ase 141x# x4
150x7 x5$ase , rest rest
Switching 1 jumps jumpsspeed $or% speed $or%
p!use s&u!ts p!use s&u!tsSwitching % jumps
jumps
speed $or% speed $or%
p!use s&u!ts p!use s&u!ts
&ntense 1 124x3 x1 114x3 x1143x4 x1 133x3 x1
162x4 x3 152x4 x1
162x5 x1 171x3 x1
162x5 x2
&ntense % 114x4 x1 124x3 x1133x4 x1 143x3 x1
152x4 x1 162x3 x1
171x3 x1 171x3 x3171x4 x2 181x3 x1
&ntense 114x3 x1 114x3 x1133x3 x1 133x3 x1
152x3 x1 152x3 x1
171x5 x5 181x3 x2
&ntense , 133x3 x1 133x3 x1152x3 x1 152x3 x1
171x5 x5 181x3 x4
Taper 133x3 x1 143x4 x1152x3 x1 162x4 x4
171x5 x2
181x4 x3
http://var/www/apps/conversion/tmp/scratch_7/Notes%20on%20ATGhttp://var/www/apps/conversion/tmp/scratch_7/Notes%20on%20ATG
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ATG Smolov Jr Spreadsheet
Smolov Jr Versions
Program Sets x Reps Sets x Reps Sets x Reps Sets x Reps
Smolov Jr 4x9 5x7 7x5 10x3
Smolov Jr Alt 6x6 7x5 9x4 10x3
1M S!"at# 1 M date +eek % &ncrease +eek &ncrease1))
8/4/2013 1) *
+eek ,! 1 ,! 2 ,! 3 ,! 41 70 75 80 85
% 80 85 #0 #5
85 #0 #5 100
1M $ench# 1 M date +eek % &ncrease +eek &ncrease1))
8/4/2013 1) *
+eek ,! 1 ,! 2 ,! 3 ,! 41 70 75 80 85
% 80 85 #0 #5
85 #0 #5 100
There are diferent Smolov Jr Set & Rep Schemes ot there!"se
one o# the schemes $elo%!
