Diario de @iamhugolj

[iamhugolj]

23/11/20
DAY 1-"TORSO"→Énfasis en PUSH
☆Warm up→3set
-1'Jump Rope
-5x+5x Ktbl Pull through Plank(24/32kg)

☆Skill→3set
→Semi Straddle Planche
→Iron Cross hold apoyo antebrazos

1)Dips
climbing 4by4+50% max reps
(Bw/20/30/40/50/55kg+20x(27.5kg))

2)Chin ups
climbing 4by5+50% max reps
(Bw/10/20/25/30/35kg+15x(17.5kg))

☆Finisher1→3set climbing 10by10
(60/65/70kg)

☆Finisher2→Triceps+Biceps(a+b)
MyoReps Close grip Push ups(20kg)
MyoReps Ktbl Curl Biceps(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

PUTO FRIO
24/11/20
DAY 2- "LEGS"
☆Warm up→3set
1'Jump Rope
10x Ktbl R Swing(24kg)

SKILL→3set
Handstand hold

1)3RFT
8x-15x Dual Ktbl Front Squat(48kg)
8x-15x Dual Ktbl Back Lunges sobre discos(48kg/R+L)

2)MetCon→
15-12-9-6-3x*
Ktbl R Swing(32kg)
Ktbl Snatch(24kg)

*entre rondas Max Sandbag Bear Hug Hold(70kg)

☆Finisher 1→Shoulders~>
Myoreps Band Face Pull

☆Finisher 2→Calves
Myoreps Belt Calves Raises(60kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

25/11/20
DAY 3-"CONDITIONING"
☆Warm up→
Run 1km(easy pace)
Walk Recovery 2'

1)RUN THIS!!6RFT
120" Run
30" Run Fast
60" Walk

2)5' Jump Rope*
*5' alternando pies,double unders,cross,sprint,saltos a una pierna...

3)Mobility

Tengo que empezar a llevar guantes y braga cuando salga a correr,me comia un aire mas frio que su puta madre xD!!tengo los pulmones refrigerados jaja

"FUELED BY MAX EFFORT"

[iamhugolj]

26/11/20
DAY 4-"TORSO"→Enfasis en PULL
☆Warm up→3set
1'Jump Rope
TGU(R+L/24kg)

☆SKILL→3set
→Front Lever a una pierna
→ L sit to Victorian

1)SuperSet(a+b+c+d)
a)10x PU+1x MU+8x PU+1x MU+6x PU+1x MU+4x PU+1x MU+2x PU+1x MU

b)(+5kg)10x PU+1x MU+20x BD+10x PU

c)EMOM 5'
1x MU+10x BD

d)50x Pull ups+100x Push ups Time cap 5'
(Fail)

*tengo que recuperar la resistencia de antes

☆Finisher1→Back
Myoreps Ring Row pies elevados

☆Finisher2→Triceps+Biceps(a+b)
Myoreps Skull Crusher
Myoreps Ring Curls Biceps

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

27/11/20
DAY 5- "LEGS"
☆Warm up→3set
-1' Jump Rope
-max Ktbl Front Rack Hold(24kg+24kg)

1)Belt Squat
climbing 4by4(Top set 100kg)

2)Pistol Squat(R+L)
climbing 4by4(Top set 24kg)

3)3RFT
8x-15x Belt Squat(70kg)
8x-15x Dual Ktbl RDL(48kg)
8x-15x Skate Squat(10kg)

3)MetCon→
30x Ktbl C&J no Touch & Go(32kg)

☆Finisher→Traps+Shoulders~>
Myoreps Ring Shrug(32kg/R+L)
Myoreps Ring Pike Push ups

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

28/11/20
DAY 6-"SKILL"
☆Warm up→3set
1' Burpees
V sit hold
Straigth arm hold
False Grip hold

1)Skills~>3set
→Band Front Lever pull ups
→Band Victorian Pulls
→Negatives one leg Back lever

→Negative Handstand push up
→Planche lean push ups
→Iron cross raises con apoyo antebrazos

☆Finisher→Triceps+Biceps+Forearms(a+b+c)
a)Myoreps Assisted Impossible Dips
b)Myoreps Ring Efesto Curls
c)Myoreps Plate Forearms curls(12kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

29/11/20
DAY 7-"ACTIVE REST"
1)LISS!!
11km

2)Mobility


"FUELED BY MAX EFFORT"

[iamhugolj]

30/11/20
DAY 1-"TORSO"
☆Warm up→3set
-1'Jump Rope
-5x+5x Ktbl Pull through Plank(24/32kg)

☆Skill→3set
→Semi Straddle Planche
→Iron Cross hold con banda

1)Dips*
Climbing 3by3+50% max reps
(Top Set 60kg+20x(30kg))

*hice 3x(65kg) pero faltó algo de ROM asi que no válido,pero buenas sensaciones

2)Chin ups
Climbing 3by3+50% max reps
(Top Set 40kg+15x(20kg))

☆Finisher1→Chest
Myoreps Ring Chest Fly

☆Finisher2→Triceps+Biceps(a+b)
MyoReps Press frances barra "Z"(30kg)
MyoRepsCurl Biceps barra "Z"(30kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

01/12/20
DAY 2- "LEGS"
☆Warm up→3set
1'Jump Rope
10x Ktbl R Swing(24kg)
Max Leg Raises

SKILL→Handstand hold

1)3RFT
8x-15x Ktbl Step up(32kg/R+L)
20x Ktbl Swing(32kg)
8x-15x Dual Ktbl Walk Lunges(48kg)
10x Sandbag Deadlift(70kg)

☆Finisher 1→Shoulders~>
Myoreps Band lateral Raises

☆Finisher 2→Calves
Myoreps Belt Calves Raises(80kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

02/12/20
DAY 3-"CONDITIONING"
☆Warm up→
Tabata Jump Rope
Tabata Plank

1)HIIT Jump Rope→10Rounds
30' Jump Rope
10'Rest

2)HIIT RUN→7Rounds*
60" Run
60" Walk

3)WALK HOME 20' & Mobility

*patas cargadas del entreno de ayer,parecia que corria lastrado jaja pero bien

"FUELED BY MAX EFFORT"