Rosse Periodización
Lunes
9/22/2025 C1W1
29-Sep C1W2
6-Oct C1W3
13-Oct C1W4
20-Oct C2W1
27-Oct C2W2
3-Nov C2W3
10-Nov C2W4
17-Nov C3W1
24-Nov C3W2
1-Dec C3W3
8-Dec C3W4
15-Dec C4W1
22-Dec C4W2
29-Dec C4W3
5-Jan C4W4
12-Jan C5W1
19-Jan C5W2
C5W3
C5W4
65%
70%
75%
80%
85%
90%
95%
65%
85%
90%
95%
65%
65%
70%
75%
80%
85%
90%
95%
65%
Martes
50
38
45
33
50
38
45
33
38
36
34
23
48
55
21
50
57
58
27
32
5.1 Hang Power Snatch
38
29
34
25
38
29
34
25
29
15
0
0
37
0
28
0
43
0
35
0
Miércoles Jueves Viernes
0
45
33
0
34
25
0
40
30
0
30
22
0
45
33
0
34
25
0
40
30
0
30
22
0
34
26
0
28
22
26
0
21
18
0
0
0
43
32
34
0
42
0
19
25
66
0
50
0
51
38
36
0
44
0
23
32
43
0
32
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
165
127
149
110
165
127
149
110
128
120
80
40
160
131
93
166
189
138
117
106
30.0%
23.0%
27.0%
20.0%
30.0%
23.0%
27.0%
20.0%
34.6%
32.6%
21.8%
11.0%
29.1%
23.8%
16.9%
30.2%
34.3%
25.1%
21.3%
19.3%
550
550
550
550
550
550
550
550
369
369
369
369
550
550
550
550
550
550
550
550
Lunes
Martes
Miércoles Jueves Viernes Sábado Domingo
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
23%
0%
27%
20%
0%
0%
30%
13%
0%
24%
19%
0%
0%
42%
0%
32%
0%
26%
0%
0%
56%
0%
44%
0%
0%
0%
0%
30%
23%
0%
27%
20%
0%
0%
42%
0%
26%
0%
32%
0%
0%
23%
30%
0%
20%
27%
0%
0%
30%
0%
40%
0%
30%
0%
0%
30%
23%
0%
27%
20%
0%
0%
42%
0%
26%
0%
32%
0%
0%
23%
30%
0%
20%
27%
0%
0%
30%
0%
40%
0%
30%
0%
0%
100%
100%
100%
100%
100%
100%
100%
100%
100%
85%
100%
100%
100%
100%
100%
100%
100%
100%
100%
100%
1.59
1
550
0.6289308176
345.9119497
C1W1
50 Lunes
Rosselin
C1W1
1 Snatch
Reps
47 Snatch Push Press
55
3x
3x
3x
3x
15
20
20
20
Reps
1 Snatch Push Press
2 Clean and Jerk
67 Reps
3x
3x
3x
2x
2x
2x
3 Back Squat
100 Hang Power Snatch
19
24
26
28
28
28
4 Press
40 Reps
4x
4x
4x
4x
5 Bench Press
45 Snatch Deadlift
6
28
31
33
33
Reps
3x
3x
3x
3x
Back Squat
55
60
65
65
Reps
1 Hang Power Snatch
Reps
1 Snatch Deadlift
Reps
3 Back Squat
3
3
3
3
12
32% 43% 43% 43%
3
3
3
2
2
2
15
41% 50% 55% 60% 60% 60%
4
4
4
798.00%
4
16
60% 65% 71% 71%
3
3
3
ARI
56.07%
483.00%
1068.00%
3
12
55% 60% 65% 65%
735.00%
4Rounds
Mcgill Curl ups
4x15seg
Clam Shells
10 cada lado
0.00%
38 Martes
39
Reps
3x
3x
3x
3x
3x
Power Jerks Racks
27
34
40
40
40
Reps
3x
3x
3x
3x
3x
Power Cleans
34
37
40
40
40
Reps
3x
3x
3x
Clean Pulls
44
44
44
Reps
2 Power Jerks Racks
Reps
2 Power Cleans
Reps
2 Clean Pulls
3
3
3
3
3
15
40% 50% 60% 60% 60%
3
3
3
3
810.00%
3
15
50% 55% 60% 60% 60%
3
3
ARI
57.69%
855.00%
3
9
65% 65% 65%
585.00%
0
Chin Ups
4x3 al fallo
Biceps
4x12
Triceps
4x12
0.00%
0
0.00%
Miércoles
Movilizaciones
LISS 30/60
15min
45 Jueves
68
Reps
2+1
2+1
2+1
2+1
2+1
2+1
2+1
2+1
Snatch High Pull + Power Snatch
15
20
25
28
30
30
30
30
Reps
4x
4x
4x
4x
4x
Bench Press
20
30
30
30
30
Reps
4+3
4+3
4+3
4+3
Back Squats + Box Jumps
55
63
63
63
Reps
1 Snatch High Pull + Power Snatch
Reps
5 Bench Press
[1]
Reps
3 Back Squats + Box Jumps
3
3
3
3
3
3
3
3
24
31% 42% 53% 60% 64% 64% 64% 64%
4
4
4
4
4
24
45% 66% 66% 66% 66%
4
4
4
4
ARI
55.74%
1326.00%
1236.00%
4
20
55% 63% 63% 63% 63%
1228.00%
0
0.00%
0.00%
33 Viernes
30
Reps
4x
4x
4x
4x
Push Press
22
27
27
27
Reps
2 Push Press
Reps
2x
2x
2x
2x
2x
2x
2x
Clean and Jerks
27
34
37
40
42
42
42
4 Rounds
[2]
Towel Pull Ups
4 Reps
Seated Good Mornings
10 Reps
Side Planks 2c
Lu Raises
30 sec desde cadera
20x
Reps
2 Clean and Jerks
4
4
4
4
16
33% 40% 40% 40%
2
2
2
2
2
2
2
14
40% 50% 55% 60% 63% 63% 63%
ARI
46.67%
612.00%
788.00%
0
0.00%
0
0.00%
C1W2
38 Lunes
Rosselin
C1W1
40
3x
3x
3x
3x
15
24
24
24
2 Clean and Jerk
67 Reps
2x
2x
2x
2x
2x
2x
Reps
3 Back Squat
100 Snatch
24
28
31
33
33
33
1 Snatch
4 Press
40 Reps
2x
2x
2x
2x
5 Bench Press
45 Deficit Snatch Pull
6
Reps
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
47 Snatch Push Press
1 Snatch
33
38
38
38
Reps
2x
2x
2x
2x
Back Squat
55
60
65
65
Reps
1 Snatch Push Press
Reps
1 Deficit Snatch Pull
Reps
3 Back Squat
3
3
3
3
12
32% 50% 50% 50%
2
2
2
2
2
2
12
50% 60% 65% 70% 70% 70%
2
2
2
770.00%
2
8
70% 80% 80% 80%
2
2
2
ARI
60.65%
546.00%
620.00%
2
8
55% 60% 65% 65%
490.00%
4 Rounds
Seated Good Mornings
10 Reps
Side Planks 2c
29 Martes
0.00%
30 sec desde cadera
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Reps
2x
2x
2x
2x
2x
Power Jerks
27
34
40
45
45
Reps
2x
2x
2x
2x
2x
Power Cleans
27
34
40
45
45
Reps
3x
3x
3x
Clean Pulls
48
48
48
Towel Pull Ups
2 Power Jerks
Reps
2 Power Cleans
Reps
2 Clean Pulls
2
2
2
2
2
10
40% 50% 60% 67% 67%
2
2
2
2
10
40% 50% 60% 67% 67%
3
3
568.00%
3
9
71% 71% 71%
639.00%
0
4x12
Triceps
0.00%
4x12
Lu Raises
ARI
61.21%
568.00%
2
4 Reps
Biceps
Miércoles
29
Reps
0
20x
0.00%
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Movilizaciones
LISS 30/60
34 Jueves
15min
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Reps
2+1
2+1
2+1
2+1
2+1
2+1
2+1
2+1
Snatch High Pull + Power Snatch
15
20
25
28
30
33
33
33
Reps
5x
5x
5x
5x
5x
Bench Press
20
30
30
30
30
48
Reps
1 Snatch High Pull + Power Snatch
Reps
5 Bench Press
3
3
3
3
3
3
3
3
24
31% 42% 53% 60% 64% 70% 70% 70%
5
5
5
5
5
ARI
60.94%
1380.00%
24
45% 66% 66% 66% 66%
1545.00%
[3]
0
0.00%
0
0.00%
0.00%
25 Viernes
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Reps
3x
3x
3x
3x
Push Press
22
30
30
30
Reps
2x
2x
2x
1x
1x
1x
1x
Clean and Jerks
35
40
42
47
47
47
47
Reps
2x
2x
2x
2x
Front Squats
50
50
50
50
30
Reps
2 Push Press
[4]
Reps
2 Clean and Jerks
Reps
2 Front Squats
3
3
3
3
12
33% 45% 45% 45%
2
2
2
1
504.00%
1
1
1
10
52% 60% 63% 70% 70% 70% 70%
2
2
2
2
630.00%
8
75% 75% 75% 75%
600.00%
0
Chin Ups
4x 2 al fallo
Lu Raises
4x20
ARI
57.80%
0.00%
Notes
[1] 14 Reps
[2] 14 Reps
[3] 14 Reps
[4] 14 Reps
0