Phase JAW Mod — 72 sessions of intensification across 3 six-week blocks (60 → 70 → 80% TM). Each block ends with a 1RM test that feeds the next block's TM. 18 weeks, 4 days/week. Inspired by Amerigo Brunetti's methodology.
By Gravity Room
Program weeks (relative)
JAW Mod Bloque 1, Semana 1. 60.0% TM. Descanso: 6 min entre series de fundamentales.
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 12.5 | ||
| 2 | 12.5 | ||
| 3 | 12.5 | ||
| 4 | 12.5 | ||
| 5 | 12.5 | ||
| 6 | 12.5 | ||
| 7 | 12.5 | ||
| 8 | 12.5 | ||
| 9 | 12.5 | ||
| 10 | 12.5 |
JAW Mod Bloque 1, Semana 1. 60.0% TM. Descanso: 6 min entre series de fundamentales.
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 12.5 | ||
| 2 | 12.5 | ||
| 3 | 12.5 | ||
| 4 | 12.5 | ||
| 5 | 12.5 | ||
| 6 | 12.5 | ||
| 7 | 12.5 | ||
| 8 | 12.5 | ||
| 9 | 12.5 | ||
| 10 | 12.5 |
Peso muerto ramping. 55% TM.
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 10 | ||
| 2 | 10 | ||
| 3 | 10 | ||
| 4 | 10 |
Deltoides posterior con banda elastica. Obligatorio.
| Serie | Kg | Reps | |
|---|---|---|---|
| 1 | 20 | ||
| 2 | 20 | ||
| 3 | 20 |
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