Transcript www.ccsubluedevils.com

BLUE DEVILS:
Over the course of winter break, you will have the opportunity to improve your physical and mental
conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the
upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all
of your hard work from the fall semester go to waste.
The following is a packet that includes your lifting and conditioning. The warm-up given should be done
prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are
recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training
cycle.
When you return in the spring we will be testing the following in the weight room: Block Jump, Approach
Jump. In addition, we will also be testing the 300 Yard Shuttle. I expect improvements on each test and nothing less,
NO EXCUSES. Push yourselves hard, good luck, and have a safe and fun break.
Contact me if you have any questions about the program or exercise variations.
Mike Piper, BS, CSCS, USAW-1
(608) 225-2750
piper.ccsu.edu
BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
LOWER BODY DAY
Regular Jacks 2x10
Split Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Single Leg Hip Raise 1x10
each
Bodyweight Squat 1x10
UPPER BODY DAY
Regular Jacks 2x10
Split Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Push Ups 1x10
COMBO DAY
Regular Jacks 2x10
Split Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Bodyweight Squat 1x10
Push Ups 1x10
CORE: 15-30 REPS
COLUMN ONE
COLUMN TWO
Weighted Toe Touches
Weighted Russian Twists
Weighted Regular Crunch
Weighted Diagonal Punch
123 (Count) Crunches
123 (Count) Crunches
Knee Tuck
Cross-Over Crunch
V-Crunch
Side Crunch
Single Leg V-Crunch
Rocky Twist
Bicycles
Prisoner Twist
Wrist Curls
Squirm
Front Plank
Side Plank
Front Plank w/ Arm Reach
Side Plank Hip Raise
Front Plank w/ Leg Raise
Side Plank Leg Raise
Negetive Sit-Up
V-Sit
Side Plank Roll Under
PLANKS: :30-1:30
COLUMN THREE
Kneeling Alt. Superman
"Y" Superman
Dbl. Arm / Leg Superman
Superman
Deadfish
Cobras
Single Leg Hip Bridge
Double Leg Hip Bridge
Single Leg Hip Raise
Double Leg Hip Raise
Single Leg Hip Raise +
Flexion/Extension
Single Leg Hip Raise +
Adduction/Abduction
Hydrants
Blue Devil Sports
Volleyball
Order
1a
1b
2
3
4
5
Order
1
2a
2b
2c
3a
3b
Order
1a
1b
2a
2b
3
4a
4b
Exercise
Core/stability work
Power Pull
Standing Broad Jump
Front Squat
RDL
Forward Lunge
Bar Shrugs (see video on website)
Exercise
Core/stability work
One Arm DB Push Press
Push Ups
Inverted Row
Incline Letters T-Y-A
DB Front Raise
Hammer Curls
Exercise
Core Stability work
One Arm DB Clean
Tuck Jumps
Back Squat
One Arm DB Bench Press
Pull Up Holds
Physio Ball Leg Curl
Side Lunge
Week 1
December 26th
w/up
w/up
5 - 55%
3 - 75%
5 - 60%
December 28th
w/up
w/up
5 - 55%
3 - 75%
circuit until all total
reps are completed.
December 30th
w/up
w/up
4 - 65%
4 - 65%
4 - 65%
Work set
5 minute circuit
6 - 85%
1
12 - 70%
6 - 95 lbs
12 - bar
10 - bar
Sets
Work set
5 minute circuit
6ea - 85%
25
25
8ea
12 - 10-17.5 lbs
12 - 10-20 lbs
Sets
Work set
5 minute circuit
5 - 77.5%
5
5 - 77.5%
5 - 77.5%
:20 hold
10
10ea - bw
Sets
3
3
3
3
2
2
3
2
2
3
3
3
3
3
2
2
Blue Devil Sports
Volleyball
Week 2
January 2nd
Exercise
Jump Shrug
w/up
w/up
Work set
Sets
5 - 57.5%
3 - 77.5%
5 - 87.5%
3
5 - 65%
10 - 75%
3
10 - bar
3
10ea - 65 lbs
3
10ea
3
Back Squat
Good Morning
Step Ups
Internal / External Rotation
January 4th
Exercise
w/up
w/up
Work set
Sets
5 - 57.5%
3 - 77.5%
5 - 87.5%
3
5 - 65%
10 - 75%
3
10ea - 25-50 lbs
3
15 - 2.5 lbs
3
10 - bar
2
w/up
Work set
Sets
Clean
4 - 65%
5 - 77.5%
3
Front Squat
5 - 65%
5 - 77.5%
3
DB Floor Press (bench weight)
5 - 65%
5 - 77.5%
3
DB Pullover
10 - 15-30 lbs
3
Snatch Grip RDL
10 - 65-85 lbs
2
Split Squat
10ea - 65 lbs
2
Push Press
Bench Press
One Arm DB Bent Row
Letters W
Bar Shrugs (:10 hold at top)
January 6th
Exercise
w/up
Blue Devil Sports
Volleyball
Order
1a
1b
2
3
4
5
Order
1
2a
2b
2c
3a
3b
Order
1a
1b
2a
2b
3
4a
4b
Exercise
Core/stability work
Power Pull
Standing Broad Jump
Front Squat
RDL
Forward Lunge
Bar Shrugs (see video on website)
Exercise
Core/stability work
One Arm DB Push Press
Push Ups
Inverted Row
Incline Letters T-Y-A
DB Front Raise
Hammer Curls
Exercise
Core Stability work
One Arm DB Clean
Tuck Jumps
Back Squat
One Arm DB Bench Press
Pull Up Holds
Physio Ball Leg Curl
Side Lunge
Week 1
January 9th
w/up
Work set
5 minute circuit
4 - 90%
1
8 - 80%
8 - 95 lbs
8ea - 65 lbs
10 - bar
Sets
Work set
5 minute circuit
4 - 55%
2 - 75%
4 - 90%
30
circuit until all total reps
30
are completed.
5ea
8 - 10-20 lbs
8 - 10-35 lbs
Sets
4 - 55%
w/up
2 - 75%
5 - 65%
January 11th
w/up
January 13th
w/up
w/up
w/up
5 - 65%
5 - 65%
5 - 65%
Work set
5 minute circuit
4 - 80%
3
4 - 82.5%
4ea - 82.5%
:25 hold
8
8ea - bar
3
3
3
3
3
2
3
2
2
Sets
3
3
3
3
3
2
2
01/9-01/13
01/2-01/6
12/26-12-30
DATE
MONDAY
WEDNESDAY
FRIDAY
FARTLEK WORK
AGILITY & PLYOMETRICS
SHUTTLE WORK
NUMBER OF MINUTES: 12
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF MINUTES: 14
JOG: :30
SPRINT: :30
*See agility/plyo sheet. Choose one
different agility and jump rope workout
for each week.
NUMBER OF REPS: 2
ACTIVITY: 300 yard shuttle test
REST: 2:30 between reps
GOAL TIME: < 1:05
NUMBER OF REPS: 6
ACTIVITY: 50 yard shuttles
REST: :10 between reps
GOAL TIME: :10
NUMBER OF MINUTES: 16
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 4
JOG: :30
different agility and jump rope workout
ACTIVITY: 100 yard shuttles
SPRINT: :30
for each week.
REST: :20 between reps
01/16
GOAL TIME: :20
NUMBER OF MINUTES: 18
*See agility/plyo sheet. Choose one
NUMBER OF REPS: 1
JOG: :25
different agility and jump rope workout
ACTIVITY: 300 yard shuttle test
SPRINT: :30
for each week.
REST: NA
WALK: :05
GOAL TIME: <1:05
WORKOUT 1: CIRCUIT
*SETS: 3 REST: 1:30
EXERCISE
Jump Rope: High Knees
Push Ups
Jump Rope: One Legged Jumps
Long Striders
Jump Rope: One Legged Jumps
Seal Jacks
TIME
:30
:30
:30
:30
:30
:30
WORKOUT 2: BW CIRCUIT
*MAX reps in :20, :10 rest inbetween exercises
Complete 4 SETS of the circuit
REST: 1:30 between SETS
EXERCISE
TIME
REST
Push Ups
:20
:10
Blurpees
:20
:10
BW Squat
:20
:10
Squat Jumps
:20
:10
Jump Rope: Double Jumps
:30
Push Ups
:20
:10
Blurpees
:30
Blurpees
:20
:10
Jump Rope: Half Twisters
:30
BW Squat
:20
:10
Cross Over Jumping Jack
:30
Blurpees
:20
:10
WORKOUT 4: 5-10-5 PRO AGILITY
SETS: 20 REST: :15
1. Begin drill at cone 1
2. From cone 1, sprint to cone 2
2. Once at cone 2, sprint to cone 3
4. Once at cone 3, sprint and FINSH through
cone 1
CONES are spaced 7 yards apart.
• 2
• 1
• 3
WORKOUT 5: STAR DRILL
SETS: 10 REST: :30
WORKOUT 3: 3 CONE DRILL
SETS: 10 EACH WAY REST: :20
CONES ARE SPACED 7.5 YARDS APART
1. Begin drill at cone 1
2. From cone 1, SPRINT to cone 2
3. From cone 2, SHUFFLE to cone 3
4. From cone 3, DROP STEP to cone 1
1 •
2 •
• 3
WORKOUT 6: ON VB COURT
*Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1
BEGIN drill from the *
EXERCISE
REST
FOR CONES 1-3: Sprint to cone, backpedal to *
ex. From *, sprint to cone 1, backpedal
back to *. Repeat for cones 2 & 3.
CONES 4 & 5: Shuffle to cone, shuffle back to *
ex. From *, shuffle to cone 4, shuflle back to *
CONES 6-8: Backpedal to cone, sprint to *
ex. From *, backpedal to cone 6, sprint to *
1 Full Court Sprint in :12
2 Full Court Sprints in :24
3 Full Court Sprints in :36
4 Full Court Sprints in :48
3 Full Court Sprints in :36
2 Full Court Sprints in :24
1 Full Court Sprint in :12
1:00
1:15
1:00
:50
1:00
1:15
1:00
CONES are spaced 7 yards apart from * start
1 •
• 2
• 3
4 •
*
• 5
6 •
• 7
• 8
WORKOUT 7: ON VB COURT
WORKOUT 8: PLATE CIRCUIT
WORKOUT 9: CONE DRILL
*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4,
2, 2
COMPLETE SET AS FAST AS POSSIBLE!
EXERCISE
REST
*use a 25 lb. plate THROUGHOUT circuit
2 Full Court Sprints in :24
:25
Complete 3 SETS of the circuit
2 Full Court Sprints in :24
:25
REST: 1:00 between SETS
4 Full Court Sprints in :48
:48
4 Full Court Sprints in :48
:48
EXERCISE
REPS
4 Full Court Sprints in :48
3:00
Squat Jumps
10
4 Full Court Sprints in :48
3:00
Cycled Split Squat Jumps
10ea
2 Full Court Sprints in :24
1:30
Forward Lunge + Plate Twist
5ea
2 Full Court Sprints in :24
1:30
Back Squat w/ Plate
30
Seated Punch
6
WORKOUT 10: POOL (3)
Back Squat + Plate Punch
30
1 to 2: Bear Crawl
1 to 2: Side Shuffle
1. PLYOMETRIC CIRCUIT x3 SETS
Overhead Backward Lunge
5ea
2 to 3: Sprint
2 to 3: Sprint
Side Lunge
8ea
3 to 4: Back Pedal
3 to 4: Crossover Run
4 to 5: Bear Crawl
4 to 5: Side Shuffle
EXERCISE
TIME
*Below is the set-up for the cones. Repeat 10x through.
SETS: 10
• 3
• 1
REP 1
:30
Rocky Twist
20
One Leg Later Jumps
:30
One Leg RDL + Shoulder Press
10ea
One Leg Jumps
:30
Scissor Jump
:30
1 to 2: Back Pedal
Lateral Jumps
:30
2 to 3: Sprint
REP 3
3 to 4: Back Pedal
4 to 5:
Sprint
EXERCISE
REST
3 x :30 treading water
:30
5 x :45 treading water
:15
3. CONTINUOUS LAPS: 5 min.
• 4
• 2
Block Jumps
2. TREADING WATER
REST: 1:00 bet. SETS
• 5
REP 2
JUMP ROPE CIRCUIT 1
EXERCISE
Double Leg Jumps
Single Leg Jumps
TIME
:30
:30
Single Leg Jumps
Double Jumps
Lateral Jumps
Half Twisters
JUMP ROPE CIRCUIT 2
JUMP ROPE CIRCUIT 3
EXERCISE
TIME
EXERCISE
TIME
:30
:30
:30
Toe Taps
Double Jumps
Half Twister
Single Leg Jumps
Single Leg Jumps
:45
:45
:45
:45
:45
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Single Leg Jumps
Half Twisters
1:00
1:00
1:00
1:00
1:00
:30
Double Leg Jumps
:45
Double Jump
1:00
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
ONE LEG LOWER BODY LIFTS
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian Squat
DB Crossover Step
Barbell or DB Lateral Step Up
ONE ARM/BACK UPPER BODY LIFTS
HAMSTRING / LOW BACK LIFTS
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
Upright Row
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward Lunge
RDL
Glute Ham Raise
Physio Ball Leg Curl
Good Morning
Negetive Glute Ham Raise
Medicine Ball Hip Raise
Leg Curl (Machine)
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
CLEAN
MAX CHART
SQUAT
DEADLIFT
PUSH PRESS
BENCH
DEADLIFT
INCLINE B ROW
SHOULD
FLOOR
ER
MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WS MAX WS MAX WS MAX WS
NAME
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0%
0.0%
0.0%
0.0%
DeLacey, S
0
0
0
0
190
0
0
0
0
0
0
0
0
0
0
0
125
0
0
0
310
0
0
0
90
0
140
0
65
0
35
0
Gasser, D
145
0
0
0
215
0
0
0
170
0
0
0
130
0
0
0
125
0
0
0
295
0
0
0
90
0
130
0
65
0
35
0
Cochran, E
0
0
0
0
210
0
0
0
165
0
0
0
85
0
0
0
0
0
0
0
290
0
0
0
0
0
120
0
45
0
35
0
King, B
145
0
0
0
260
0
0
0
190
0
0
0
95
0
0
0
110
0
0
0
385
0
0
0
75
0
125
0
65
0
35
0
Rademacher, J
120
0
0
0
190
0
0
0
330
0
0
0
95
0
0
0
100
0
0
0
355
0
0
0
70
0
125
0
65
0
30
0
Ashley, A
100
0
0
0
175
0
0
0
135
0
0
0
75
0
0
0
90
0
0
0
395
0
0
0
65
0
140
0
65
0
25
0
Bielert, K
100
0
0
0
165
0
0
0
135
0
0
0
75
0
0
0
75
0
0
0
265
0
0
0
55
0
140
0
65
0
25
0
Waddill, J
0
0
0
175
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
65
0
15
0
Porter, A.R.
0
0
0
170
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15
0
Schumacher, B
0
0
0
170
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15
0
Le Maitre, E
0
0
0
210
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
100%
1RM
295
290
285
280
275
270
265
260
255
250
245
240
235
230
225
220
215
210
205
200
195
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95%
2RM
280.2
275
270
266
261
265
251
247
242
237
232
228
223
218
213
209
204
199
194
190
185
180
175
171
166
161
156
152
147
142
137
133
128
123
118
114
109
104
99
95
.92.5%
3RM
272.8
268
263
259
254
249
245
240
235
231
226
222
217
212
208
203
198
194
189
185
180
175
171
166
161
157
152
148
143
138
134
129
124
120
115
111
106
101
97
92
90%
4RM
265
261
256
252
247
243
238
234
229
225
220
216
211
207
202
195
193
189
184
180
175
171
166
162
157
153
148
144
139
135
130
126
121
117
112
108
103
99
94
90
.87.5%
5RM
258
253
249
245
240
236
231
227
223
218
214
210
205
201
196
192
188
183
179
175
170
166
161
157
153
148
144
140
135
131
126
122
118
113
109
105
100
96
91
87
85%
6RM
250
246
242
238
233
229
225
221
216
212
208
204
199
195
191
187
182
178
174
170
165
161
157
153
148
144
140
136
131
127
123
119
114
110
106
102
97
93
89
85
.82.5%
7RM
240
239
235
231
226
222
218
214
210
206
202
198
193
189
185
181
177
173
169
165
160
156
152
148
144
140
136
132
127
123
119
115
111
107
103
99
94
90
86
82
80%
8RM
236
232
228
224
220
216
212
208
204
200
196
192
188
184
180
176
172
168
164
160
156
152
148
144
140
136
132
128
124
120
116
112
108
104
100
96
92
88
84
80
.77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
228
221
213
206
199
191
184
177
169
162
154
147
224
217
210
203
195
188
181
174
166
159
152
145
220
213
206
199
192
185
178
171
163
156
149
142
217
210
203
196
189
182
175
168
161
154
147
140
213
206
199
192
185
178
171
165
158
151
144
137
209
202
195
189
182
175
168
162
155
148
141
135
205
198
192
185
178
172
165
159
152
145
139
132
201
195
188
182
175
169
162
156
149
143
136
130
197
191
184
178
172
165
159
153
146
140
133
127
193
187
181
175
168
162
156
150
143
137
131
125
189
183
177
171
165
159
153
147
140
134
128
122
186
180
174
168
162
156
150
144
138
132
126
120
182
176
170
164
158
152
146
141
135
129
123
117
178
172
166
161
155
149
143
138
132
126
120
115
174
168
163
157
151
146
140
135
129
123
118
112
170
165
159
154
148
143
137
132
126
121
115
110
166
161
155
150
145
139
134
129
123
118
112
107
162
157
152
147
141
136
131
126
120
115
110
105
158
153
148
143
138
133
128
123
117
112
107
102
155
150
145
140
135
130
125
120
115
110
105
100
151
146
141
136
131
126
121
117
112
107
102
97
147
142
137
133
128
124
118
114
109
104
99
95
143
138
134
129
124
120
115
111
106
101
97
92
139
135
130
126
121
117
112
108
103
99
94
90
135
131
126
122
118
113
109
105
100
96
91
87
131
127
123
119
114
110
106
102
97
93
89
85
127
123
119
115
111
107
103
99
94
90
86
82
124
120
116
112
108
104
100
96
92
88
84
80
120
116
112
108
104
100
96
93
89
85
81
77
116
112
108
105
101
97
93
90
86
82
78
75
112
108
105
101
97
94
90
87
83
79
76
72
108
105
101
98
94
91
87
84
80
77
73
70
104
101
97
94
91
87
84
81
77
74
70
67
100
97
94
91
87
84
81
78
74
71
68
65
96
93
90
87
84
81
78
75
71
68
65
62
93
90
87
84
81
78
75
72
69
66
63
60
89
86
83
80
77
74
71
69
66
63
60
57
85
82
79
77
74
71
68
66
63
60
57
55
81
78
76
73
70
68
65
63
60
57
55
52
77
75
72
70
67
65
62
60
57
55
52
50
100%
1RM
95
90
85
80
75
70
65
60
55
50
45
40
35
30
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
95%
2RM
90
86
81
76
71
66
61
57
52
47
42
38
33
28
.92.5%
3RM
87
83
78
74
69
64
60
55
50
46
41
37
32
27
90%
4RM
85
81
76
72
67
60
58
54
49
45
40
36
31
26
1/4 BW
25
28
30
33
35
38
40
43
45
48
50
53
55
58
60
63
65
68
70
73
75
78
80
.87.5%
5RM
83
78
74
70
65
61
56
52
48
43
39
35
30
25
85%
6RM
80
76
72
68
63
59
55
51
46
42
38
34
29
24
.82.5%
7RM
78
74
70
66
61
57
53
19
45
41
37
33
28
23
1/3 BW
33
36
40
43
46
50
53
56
59
63
66
69
73
76
79
83
86
89
92
96
99
102
106
80%
8RM
76
72
68
64
60
56
52
46
44
40
36
32
27
22
.77.5% 75%
9RM
10RM
73
71
69
67
65
63
62
60
58
56
54
52
50
48
45
43
42
41
38
37
34
33
31
30
26
25
22
21
.72.5% 70%
11RM 12RM
66
68
65
63
61
59
58
58
54
52
50
49
47
45
42
40
39
38
36
35
32
31
29
28
24
23
20
20
.67.5% 65%
13RM 14RM
64
61
60
58
57
55
56
54
50
48
47
45
43
42
39
37
37
35
33
32
30
29
27
26
22
21
19
18
BODY WEIGHT CHART
1/2 BW
2/3 BW
50
67
55
73
60
79
65
86
70
92
75
99
80
106
85
112
90
119
95
125
100
132
105
139
110
145
115
152
120
158
125
165
130
172
135
178
140
185
145
191
150
198
155
205
160
211
.62.5% 60%
15RM 16RM
59
57
56
54
53
51
52
48
46
45
43
42
40
39
36
34
34
33
31
30
28
27
25
24
20
19
18
17
3/4 BW
75
83
90
98
105
113
120
128
135
143
150
158
165
173
180
188
195
203
210
218
225
233
240
.57.5% 55%
17RM 18RM
54
52
51
49
48
46
46
44
43
41
40
38
37
35
33
31
31
30
28
27
24
23
23
22
18
17
16
16
.52.5% 50%
19RM 20RM
49
47
47
45
44
42
42
40
39
37
36
35
34
32
30
29
28
27
26
25
22
21
21
20
16
15
15
15