zach energy system
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Anaerobic Alactic Power
AAP1 AAPWorkload Rest / Reps Done Workload
S E T
# 1 0:05 1:00
S E T
# 1
0:10
0:05 1:00 0:100:05 1:00 0:10
0:05 0:00 0:10
ntensit! "one 5 "one 1 Time 0:10
Rest / Sets 6:00 9:20 0:10
ntensit! "one 5
S E T
# 2 0:05 1:15 Rest / Sets
0:05 1:15
0:05 1:15
S E T
# 2
0:10
0:05 0:00 0:10
ntensit! "one 5 "one 1 Time 0:10
Rest / Sets 7:00 11:05 0:10
0:10
S E T
# 0:05 1:30 0:00
0:05 1:30 ntensit! "one 5
0:05 1:30 Rest / Sets
0:05 0:00
ntensit! "one 5 "one 1 Time
S E T #
0:10
Rest / Sets 8:00 12:50 0:10
0:10
S E T
# $ 0:05 1:30 0:10
0:05 1:30 0:00
0:05 1:30 0:00
0:05 0:00 ntensit! "one 5
ntensit! "one 5 "one 1 Time
4:50
Total ti%e 0:#&:05 Total ti%e
*** Rest between repetitions is PASSIV
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*** Rest between sets is A!TIV
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Rest / Reps Done
2:00
2:00
2:00
2:00
2:00
0:00
"one 1 Time
:00 16:00
2:30
2:30
2:30
2:30
0:00
0:00
"one 1 Time
:00 16:50
3:00
3:00
3:000:00
0:00
0:00
"one 1 Time
9:40
:$2:#0
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Anaerobic Alactic 'apacit!
AA'1 AA'Workload Rest / Reps Done Workload
S E T
# 1 0:15 3:00
S E T
# 1 0:20
0:15 3:00 0:20
0:15 3:00 0:20
0:15 0:00 0:20
ntensit! "one $ "one 2 Time ntensit! "one $
Rest / Sets 12:00 22:00 Rest / Sets 1
S E T
# 2 0:15 3:30
S E T
# 2 0:20
0:15 3:30 0:20
0:15 3:30 0:200:15 0:00 0:00
ntensit! "one $ "one 2 Time ntensit! "one $
Rest / Sets 12:00 22:00 Rest / Sets 1
S E T
# 0:15 4:00
S E T
# 0:20
0:15 4:00 0:20
0:15 0:00 0:20
0:00 0:00 0:00
ntensit! "one $ "one 2 Time ntensit! "one $8:45
Total ti%e 0:52:$5 Total ti%e
*** Rest between repetitions is PASSIV
*** Rest between sets is A!TIV
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Rest / Reps Done
3:00
3:00
3:00
0:00
"one 2 Time
0:00 20:20
3:30
3:30
0:000:00
"one 2 Time
0:00 18:00
4:00
4:00
0:00
0:00
"one 2 Time9:00
:$(:20
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Anaerobic )actic Power
A)P1 A)P2Workload Rest / Reps Done Workload
S E T
# 1 0:#0 3:30
S E T
# 1 0:$5
0:#0 3:30 0:$5
0:#0 3:30 0:$5
0:#0 0:00 0:$5
ntensit! "one # "one 1 Time ntensit! "one #
Rest / Sets 12:00 22:30 Rest / Sets 1
S E T
# 2 0:#0 3:30
S E T
# 2 0:$5
0:#0 3:30 0:$5
0:#0 3:30 0:$50:#0 0:00 0:00
ntensit! "one # "one 1 Time ntensit! "one #
Rest / Sets 12:00 22:30 Rest / Sets 1
S E T
# 0:#0 4:00
S E T
# 0:$5
0:#0 4:00 0:$5
0:#0 0:00 0:00
0:00 0:00 0:00
ntensit! "one # "one 1 Time ntensit! "one #9:30
Total ti%e 0:5$:#0 Total ti%e
*** Rest between repetitions is A!TIV
*** Rest between sets is A!TIV
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Rest / Reps Done
5:15
5:15
5:15
0:00
"one 1 Time
2:00 30:45
5:15
5:15
0:000:00
"one 1 Time
2:00 24:45
6:00
0:00
0:00
0:00
"one 1 Time
7:30
:0#:00
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Anaerobic )actic 'apacit!
A)'1 A)'2Workload Rest / Reps Done Workload
S E T
# 1 1:00 3:00
S E T
# 1 1:#0
1:00 3:00 1:#0
1:00 3:00 1:#0
0:00 0:00 0:00
ntensit! "one # "one 2 Time ntensit! "one #
Rest / Sets 6"00 18"00 Rest / Sets
S E T
# 2 1:00 3:00
S E T
# 2 1:#0
1:00 0:00 1:#0
0:00 0:00 1:#00:00 0:00 0:00
ntensit! "one # "one 2 Time ntensit! "one #
Rest / Sets 3"00 8"00
S E T
# 1:00 3:00
1:00 0:00
0:00 0:00
0:00 0:00
ntensit!"one # "one 2
Time
5"00
Total ti%e #1*00 Total ti%e
*** Rest between repetitions is A!TIV
*** Rest between sets is A!TIV
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Rest / Reps Done
3:00
3:00
0:00
0:00
"one 2 Time
"00 15"30
3:00
3:00
0:000:00
"one 2 Time
10"30
2+*00
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,a-i%al Aerobic Power
,AP1 ,APWorkload Rest / Reps Done Workload
S E T
# 1 2:00 2:00
S E T
# 1 $:00
2:00 2:00 $:00
2:00 2:00 $:00
2:00 0:00 0:00
ntensit! "one # "one 2 Time ntensit! "one #
Rest / Sets 5:00 19:00 Rest / Sets
S E T
# 2 2:00 3:00
S E T
# 2 $:00
2:00 3:00 $:00
2:00 3:00 $:002:00 0:00 0:00
ntensit! "one # "one 2 Time ntensit! "one #
Rest / Sets 5:00 22:00
S E T
# 2:00 4:00
2:00 4:00
2:00 4:00
2:00 0:00
ntensit!"one # "one 2
Time
20:00
Total ti%e 1:01:00 Total ti%e
*** Rest between repetitions is A!TIV
*** Rest between sets is A!TIV
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Rest / Reps Done
6:00
8:00
0:00
0:00
"one 2 Time
:00 34:00
6:00
8:00
0:000:00
"one 2 Time
26:00
:00:00