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    Target Latman: Minggu Ke - Latman 1 Latman 2

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    This document contains the weekly training log and targets of Glenn Byan Vandyka with student ID 16018230 over 15 weeks. It tracks his running times over distances of 1.55km to 3.33km and performance metrics in push ups, sit ups, back lifts, and squats measured in repetitions within 30 seconds. The final targets are to run 2.4km in 13:30 minutes and achieve push ups of 38, sit ups of 50, back lifts of 48, and squats of 60 within 30 seconds.

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    Target Latman: Minggu Ke - Latman 1 Latman 2

    Uploaded by

    Learner
    8 views3 pages
    This document contains the weekly training log and targets of Glenn Byan Vandyka with student ID 16018230 over 15 weeks. It tracks his running times over distances of 1.55km to 3.33km and performance metrics in push ups, sit ups, back lifts, and squats measured in repetitions within 30 seconds. The final targets are to run 2.4km in 13:30 minutes and achieve push ups of 38, sit ups of 50, back lifts of 48, and squats of 60 within 30 seconds.

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    Target Latman

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    This document contains the weekly training log and targets of Glenn Byan Vandyka with student ID 16018230 over 15 weeks. It tracks his running times over distances of 1.55km to 3.33km and performance metrics in push ups, sit ups, back lifts, and squats measured in repetitions within 30 seconds. The final targets are to run 2.4km in 13:30 minutes and achieve push ups of 38, sit ups of 50, back lifts of 48, and squats of 60 within 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    8 views3 pages

    Target Latman: Minggu Ke - Latman 1 Latman 2

    Uploaded by

    Learner
    This document contains the weekly training log and targets of Glenn Byan Vandyka with student ID 16018230 over 15 weeks. It tracks his running times over distances of 1.55km to 3.33km and performance metrics in push ups, sit ups, back lifts, and squats measured in repetitions within 30 seconds. The final targets are to run 2.4km in 13:30 minutes and achieve push ups of 38, sit ups of 50, back lifts of 48, and squats of 60 within 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    TARGET LATMAN

    Nama : Glenn Byan Vandyka

    NIM : 16018230

    Dosen : Doddy A. Karim

    MINGGU KE - Latman 1 Latman 2

    I *sakit *sakit

    Stretching Stretching
    II
    Lari 2.52km (17:09) Lari 1.55km (10:10)
    Stretching Stretching
    III
    Lari 2.16km (14:18) Lari 3.33km (21:05)
    Stretching Stretching
    IV Jalan 2 keliling Jalan 2 keliling
    Lari 2.4km (15:30) Lari 2.4km (15:30)
    Stretching Stretching
    Jalan 2 kelling Jalan 2 keliling
    Lari 2.4km (15:00) Lari 2.4km (15:00)
    @30 detik: @30 detik
    V
    - Push Up 20 - Push Up 20
    - Sit Up 30 - Sit Up 30
    - Back Lift 28 - Back Lift 28
    - Squat 40 - Squat 40
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (15:00) Lari 2.4km (15:00)
    @30 detik: @30 detik:
    VI
    - Push Up 25 - Push Up 25
    - Sit Up 33 - Sit Up 35
    - Back Lift 30 - Back Lift 30
    - Squat 45 - Squat 45

    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:30) Lari 2.4km (14:30)
    VII
    @30 detik: @30 detik:
    - Push Up 25 - Push Up 25
    - Sit Up 35 - Sit Up 35

    GLENN BYAN VANDYKA | 16018230 1


    - Back Lift 32 - Back Lift 32
    - Squat 48 - Squat 50
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:30) Lari 2.4km (14:30)
    @30 detik: @30 detik:
    VIII
    - Push Up 25 - Push Up 25
    - Sit Up 37 - Sit Up 38
    - Back Lift 35 - Back Lift 35
    - Squat 50 - Squat 50
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:30) Lari 2.4km (14:30)
    @30 detik: @30 detik:
    IX
    - Push Up 25 - Push Up 25
    - Sit Up 37 - Sit Up 37
    - Back Lift 37 - Back Lift 38
    - Squat 50 Squat 50
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:30) Lari 2.4km (14:00)
    @30 detik: @30 detik:
    X
    - Push Up 25 - Push Up 25
    - Sit Up 37 - Sit Up 37
    - Back Lift 37 - Back Lift 37
    - Squat 53 - Squat 55
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:00) Lari 2.4km (14:00)
    @30 detik: @30 detik:
    XI
    - Push Up 27 - Push Up 28
    - Sit Up 40 - Sit Up 40
    - Back Lift 40 - Back Lift 40
    - Squat 55 - Squat 55

    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:00) Lari 2.4km (14:00)
    @30 detik: @30 detik:
    XII
    - Push Up 30 - Push Up 30
    - Sit Up 40 - Sit Up 42
    - Back Lift 40 - Back Lift 40
    - Squat 55 - Squat 57

    GLENN BYAN VANDYKA | 16018230 2


    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (14:00) Lari 2.4km (14:00)
    @30 detik: @30 detik:
    XIII
    - Push Up 30 - Push Up 32
    - Sit Up 42 - Sit Up 45
    - Back Lift 40 - Back Lift 45
    - Squat 58 - Squat 60
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (13:30) Lari 2.4km (13:30)
    @30 detik: @30 detik:
    XIV
    - Push Up 34 - Push Up 35
    - Sit Up 48 - Sit Up 50
    - Back Lift 45 - Back Lift 45
    - Squat 60 - Squat 60
    Stretching Stretching
    Jalan 2 kelling Jalan 2 kelling
    Lari 2.4km (13:30) Lari 2.4km (13:30)
    @30 detik: @30 detik:
    XV
    - Push Up 35 - Push Up 35
    - Sit Up 50 - Sit Up 50
    - Back Lift 47 - Back Lift 48
    - Squat 60 - Squat 60

    TARGET AKHIR:

    - Lari 2.4km (6 keliling) : Waktu 13:30


    - Dalam 30 Detik
    o Push Up : 38 kali
    o Sit Up : 50 kali
    o Back Lift : 48 kali
    o Squat : 60 kali

    GLENN BYAN VANDYKA | 16018230 3

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