Diario de @iamhugolj

[iamhugolj]

22/06/22
"UPPER BODY"
➤Warm up→3RFQ
1' Jump Rope
max superman plank

➤Skills→10' Iron Cross

1)EMOM(a+b+c+d+e)
a)EMOM 5'→2x PU+1x MU+2x BD
b)EMOM 5'→4x PU+1x MU+4x BD
c)EMOM 5'→6x PU+1x MU+6x BD
d)EMOM 5'→1x MU+25x BD
e)EMOM 5'→5x PU+ISO 5"-5"-5"

➤Finisher→Triset x3(rir2-0)
Ring Skull Crusher
Ring Curl Biceps
KB Thor Hammer(24kg)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

23/06/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
KB R. Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
?Km/?Time

2)Abs

Mobility/Stretching Recovery

Notas::
Otra vez que la app no graba la distancia ni tiempo tendré que instalar otra;+-1h30/distancia ni idea pero ya he hecho esta ruta otras veces y se que estara por encima de los 20km

"FUELED BY MAX EFFORT"

[iamhugolj]

24/06/22
"METCON(legs focused)"
➤Warm up→3RFQ
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

➤Skills→10' HSPU

1)EMOM 10'
1x KB Clean+1x KB Split Lunge+1x KB Rack Squat+1x KB Jerk(32kg/R+L)

2)EMOM 10'
4x KB Deadlift+4x KB R. Swing+4x KB Globet Squat+4x KB Somersault Squat(32kg)

3)SHOULDERS Triset x1
Max BB Upright Row
Max BB Front Raises
Max Ring Face Pull

➤Finisher→Myoreps KB Calves Raises(32kg/R+L)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

25/06/22
"UPPER BODY"
➤Warm up→3RFQ
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

➤SKILL→10' Front Lever & Victorian

1)AMRAP 30'
3x MU
20x Ring Push ups
15x Pull ups
20x Dips

➤Finisher→(a+b)
a)Myoreps Single DB Curl Biceps(10kg/R+L)
b)Myoreps Single DB OH Triceps ext.(10kg/R+L)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

26/06/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
KB R. Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
25.04km/1h43'

2)Abs

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

27/06/22
"LOWER BODY"
➤Warm up→3RFQ
1'Jump Rope
20mts Dual KB Filly Carry(48kg)

➤Skills→10' HSPU

1)AMRAP 30'
10x KB Globet Squat(24kg)
10x KB Tactical C&J(24kg)
10x+10x KB Split RDL(24kg)

➤Finisher→(a+b)
a)Myoreps Wall Squat Hold(20kg)
b)Myoreps Belt Calves Raises(40kg/R+L)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

28/06/22
"PULL"
☆Warm up→3RFQ
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

☆Skills→10' Front Lever/Victorian

1)Complete(a+b)
a)20-18-16-14-12x Chin ups(10kg)
b)10-8-6-4-2x Pull ups(10kg)

☆Finisher→(a+b+c)
a)Myoreps Dual KB Gorilla Row(48kg)
b)Myoreps KB Curl Biceps(24kg)
c)Myoreps Ring Face Pull

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

29/06/22
"PUSH"
☆Warm up→3RFQ
1' Jump Rope
TGU(24-32kg/R+L)

☆SKILL→10' Planche

1)Complete(a+b)
a)20-18-16-14-12x Dips(20kg)
b)10-8-6-4-2x Ring Dips(20kg)

☆Finisher→(a+b+c)
a)Myoreps Dual KB Floor Press(48kg)
b)Myoreps ZB French Press(25kg)
c)Myoreps DB Lat. Raises(10kg)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

30/06/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
24.8km/1h52'

2)Abs

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

01/07/22
"LOWER BODY"
➤Warm up→3RFQ
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

1)1-2-3-4x
KB Squat Clean+KB OHP(24kg/R+L)

2)8-6-4-2x
KB Globet Squat+KB Globet split Lunges alt.(32kg)

3)3-6-9-12x*
Dual KB RDL+1x Dual KB Clean+Dual KB Rack Squat(48kg)

*mantenemos 1x Dual KB Clean en los 4sets

4)Complete 100x KB R. Swing(32kg)*

*Cada break 5x KB High Pull(32kg)

➤Finisher→Myoreps Belt Calves Raises(80kg)

Stretching Recovery


"FUELED BY MAX EFFORT"