Diario de @iamhugolj

[iamhugolj]

12/01/20
DAY 2- "FULLBODY"
☆Warm up→3set
1'Jump Rope
20mts Waiterman Carry(32kg)
Max Leg Raises

1)Ktbl Complex(a+b)
a)EMOM 3'
5x Dual Ktbl Sumo Deadlift+5x Dual Ktbl Hang Squat Clean+5x Dual Ktbl Jerk

b)3RFT
6x+6x Ktbl Snatch(32kg)
20mts Bear Hug Carry(70kg)
10x+10x Assisted True One arm Push ups*

*flexiones a una mano,pies juntos como flexión normal,brazo contrario apoyando solo dedos en archer position

2)Finisher~>Arms~>3SuperSets(RIR1)
Ktbl Kneeling Curl biceps(24kg)+Ktbl OH Triceps Press(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

13/01/21
DAY 3- "ACTIVE RECOVERY"
1)Bike por la montaña
10Km/h

2)10' Abs

3)Mobility


"FUELED BY MAX EFFORT"

[iamhugolj]

14/01/21
DAY 4-"FULLBODY"
☆Warm up→3set
1' Jump Rope
10x Ktbl R Swing(24kg)
Max Hollow Body Hold

1)3RFT*
1°Round::7x MU+40x BD+20x PU+ISO 5.5.5
2°Round::6x MU+30x BD+15x PU+ISO 5.5.5
3°Round::5x MU+20x BD+10x PU+ISO 5.5.5

Dual Ktbl Walking Lunges(48kg/RIR1)
Plate ground to Overhead(20kg/RIR1)

2)Finisher~>Arms~>3SuperSet(RIR1)
Ring Skull Crusher+Ring Curl biceps

Stretching Recovery

*son 3 rondas;
-La primera ronda hacemos el barset 1°Round y seguimos con Ktbl Split Lunges y Plate ground to Overhead a RIR1
-La segunda ronda hacemos el barset 2°Round y seguimos con Ktbl Split Lunges y Plate ground to Overhead a RIR1
-La tercera ronda hacemos el barset 3°Round y seguimos con Ktbl Split Lunges y Plate ground to Overhead a RIR1

"FUELED BY MAX EFFORT"

[iamhugolj]

DAY 5-"FULLBODY"
☆Warm up→3set
1' Burpees
Ring L Sit hold
Straigth arms hold
False Grip hold

1)LEGS→3sets(RIR1)
Ktbl Split RDL(32kg)

2)TORSO→Skills(a+b)
a)Pull Skills~>3set
→Band L sit to Front Lever to FL pull up
→Band Victorian Pulls
→Band Iron Cross Raises
→Assisted OAP

b)Push Skills~>3set
→Tuck Planche hold
→Negative Handstand Hold(low position)
→Band Ring Impossible Dips

3)Finisher→Forearms::Max Ktbl Thor's Hammer(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

16/01/21
DAY 6-"FULLBODY"
☆Warm up→3set
1'Jump Rope
TGU(R+L/24/32kg)

1)SuperSet x3(RIR1)
Belt Squat(80kg)+Ktbl Push Press(24kg/R+L)

2)SuperSet x3(RIR1)
Parallete Push up(offset)+Ring Row pies elevados

3)SuperSet x3(RIR1)
Plate Biceps curl(20kg)+Hammer grip parallete push ups

4)SuperSet x3(RIR1)
Ktbl Calves Raises(32kg/R+L)+Ktbl Shrug(32kg/R+L)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

17/01/21
DAY 7- "ACTIVE RECOVERY"
1)Bike por la montaña
10.5Km/?h

2)10' Abs

3)Mobility


"FUELED BY MAX EFFORT"

[iamhugolj]

18/01/21
DAY 1-"FULLBODY"
☆Warm up→3set
-1'Jump Rope
-10x Ktbl Pull through Plank(24/32kg/R+L)

☆Skills→10' Front Lever

1)Cada 4' x3(RIR 1)
Ring Dips(32kg)
Chin ups(24kg)
Ktbl Upright Row(32kg)

2)EMOM 6'(RIR1)
Odd::Ktbl R. Swing to Globet Squat(32kg)
Even::REST

3)Finisher~>Arms(a+b/RIR1)
a)3set Band Triceps Ext.

b)3set Band Curl Biceps

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

19/01/20
DAY 2-"FULLBODY"
☆Warm up→3set
1'Jump Rope
20mts Waiterman Carry(32kg)

☆Skills→10' Planche

1)15-9-6-3x(24kg/R+L)
Ktbl Push ups(offset)+Ktbl Row+Ktbl Split Rack Lunges+Ktbl Jerk

2)Finisher~>Arms~>3SuperSets(RIR1)
Ktbl Curl biceps(24kg)+Ktbl French Press (24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

20/01/21
DAY 3-"FULLBODY"
☆Warm up→3set
45" Ktbl R Swing(24kg)
Max Hollow Body Hold

☆Skills→10' Iron Cross

1)3RnFT
(+5kg)5x PU+5x MU+10x BD+5x PU
Ktbl Good Morning(24kg/RIR1)
Ring Face Pull(RIR1)

2)Finisher~>Arms~>EMOM 6'(RIR1)
Odd::Skull Crusher
Even::Headbanger

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

21/01/21
DAY 4-"ACTIVE RECOVERY"
1)Bike por la montaña*
11.4Km/53'

2)Mobility

*piernas cargadas pero good,subidas mucho mejor

"FUELED BY MAX EFFORT"