Diario de Beatman

[beatman]

TRAINING 10-7-19

POWER CONDITIONING!

1) Tabata This! a+b+c

a) Assault Bike / KB Swings [32kg]
b) Patadas laterales / crab reach (alternando)
c) Giros alrededor del cuerpo con KB [32kg - alternando el sentido en cada ronda] / Plancha flexión-codo

2) Row Conditioning! 4 Rondas

[Row Easy - Row Fast]

250-250mts, 45s
200-200mts, 30s
150-150mts, 15s
100-100mts, 60s

[beatman]

TRAINING 11-7-19

AM:CONDITIONING!

1) Run 1500mts, rest 3min
2) Fartlek Polaco::a+b
a) Run 1500mts, rest 3min
b) Run 1500mts, END!
3) Walk 15min

PM:POWER CONDITIONING!

Cada 3min x10

20kcals Remo
10x DB Power Clean & Jerk [20+20kg] / 20x DB Power Snatch (alt.) [20kg]

[beatman]

TRAINING 12-7-19

AM:CONDITIONING!

Run This!

Bloque 1
Run 1000mts, 60s
Run Fast 5x200mts, 45s

Bloque 2
Run 800mts, 60s
Run Fast 4x200mts, 45s

Bloque 3
Run 600mts, 60s
Run Fast 3x200mts, 45s

Bloque 4
Run 400mts, 60s
Run Fast 2x200mts, 45s

PM: POWER CONDITIONING!

*Tabata This! a+b+c+d

a) hollow rocks / kb swings 32kg
b) kb single arm suitcase rdl izq/der 32kg
c) bird-dog / plancha codo-antebrazo
d) mountain climbers / crab reach

*Pull-Push-Pull This! a+b+c

a) EMOM 5min

8x archer ring rows

b) EMOM 5min

15x ring dips

c) EMOM 5min

10x strict neutral grip pull ups

[beatman]

TRAINING 13-7-19

CONDITIONING!

1) Run 1500mts (asfalto), rest 2min
2) Run 1500mts (maderas pinos, ida), rest 3min
3) Run 1500mts (pinos), rest 5min
4) Run 1500mts (maderas pinos, vuelta), END!

*Walk 15min

[beatman]

TRAINING 14-7-19

CONDITIONING!

LACTATE THRESHOLD!

1) Warm Up! Run 1km, Rest 3min

2) Completar 4 rondas (Rest 2min)

Run Fast 300mts
Easy Run 200mts
Run Fast 200mts
Easy Run 300mts

3) Cool Down! Walk 15min

[beatman]

TRAINING 15-7-19

POWER HYBRID!

1) Tabata This! a+b

a) Hollow Rocks
b) KB Swings [32kg]

2) EMOM 10min

Odd -> double DB Step Up Box [20+20kg]
Even -> rest

3) Completar 4 Rondas

10/10x Pendular Squat 1 Mano [20kg], 30s
20x DB Goblet Squat pies elevados [20kg], 60s

4) Completar 3 Rondas

10/10x Peso Muerto 1 Mano 1 Pierna Cruzado [20kg]

5) Completar 2 Rondas

20/20x Elevación de gemelo 1 pierna [20kg]

[beatman]

TRAINING 16-7-19

AM:CONDITIONING!

1) Warm Up! Run 1km, rest 2min

2) Fartlek This! a+b

a) For Time

15"-40"
25"-40"
35"-40"
45"-40"
55"-40"
45"-40"
35"-40"
25"-40"
15"-40"

rest 2min

b) For Distance

1500mts (ida maderas de los pinos), rest 2min
1500mts (vuelta madera de los pinos), END!

3) Cool Down! Walk 15min

PM:POWER CONDITIONING!

EMOM 15min

min 1 -> Assault Bike [>65RPM]
min 2 -> 10x double KB C&J [24+24kg]
min 3 -> 15x strict Ring Dips

[beatman]

TRAINING 17-7-19

POWER CONDITIONING!

Buy IN::Row 2km

Cada 4min x4

10x devil press [20+20kg]
15x ring push ups
20kcals Assault Bike [>65RPM]

Cada 4min x4

10x DB Thruster [20+20kg]
15x Ring Dips
20kcals Assault Bike [>65RPM]

Cash OUT::Row This! 8x 250mts, 40s

[beatman]

TRAINING 18-7-19

AM:CONDITIONING!

VO2 MAX

1) Warm Up! Run 1km + Walk 2min

2) Run This! 10 Rounds

Sprint 150mts max effort - Walk 150mts

3) Cool Down! Walk 10min



PM: POWER CONDITIONING!

Cada 5min X6

20kcals remo // sin bajar de 1400cal/hour
10x strict hspu
20kcald Assault Bike // sin bajar de 65rpm
10x dominadas estrictas

[beatman]

TRAINING 19-7-19

AM:CONDITIONING!

IPANEMA WOD!

Run -> 800-700-600-500-400-300-200-100mts
*entre rondas -> Run Fast 200mts + Walk 2min

*Cool Down! Walk 20min



PM: POWER CONDITIONING!

5min Assault Bike 55RPM nasal breathing

Cada 3min X3
10x man maker 20+20kg

5min Assault Bike 55RPM nasal breathing

Cada 2min X3
10x devil press 20+20kg

5min Assault Bike 55RPM nasal breathig

Completar 2 rondas
30x walking lunge, 30", 30x walking lunge 20+20kg

5min Assault Bike 55RPM nasal breathing