Diario de Beatman

[beatman]

TRAINING 2-4-21

AM:CONDITIONING!

Run This!

Set 1

Run 1000mts, Walk 2min.
Run Fast 500mts, Walk 1min.
Run Faster 2x250mts, Walk 1min.

Set 2

Run 800mts, Walk 2min.
Run Fast 400mts, Walk 1min.
Run Faster 2x200mts, Walk 1min.

Set 3

Run 600mts, Walk 2min.
Run Fast 300mts, Walk 1min.
Run Faster 2x150mts, Walk 1min.

Set 4

Run 400mts, Walk 2min.
Run Fast 200mts, Walk 1min.
Run Faster 2x100mts, Walk 1min.

*Cool Down! Walk 15min.

[beatman]

TRAINING 3-4-21

POWER CONDITIONING!

Parte:1

a) Row 1km

b) 4 Rondas

90s Row Fast 1:50/500mts
30s Row Faster 1:40/500mts
60s Row Easy 2:15/500mts
15s Row Sprint
rest 1min.

Parte 2::Completar KB Bench Press [24+24kg] -> 20 18 16 14 12 10 8 6 4 2
-Entre rondas -> 10x Dominadas Agarre Neutro

[beatman]

TRAINING 4-4-21

CONDITIONING!

Run This!

1) Run 1500mts por asfalto, rest 2min.

2) Run 1500mts por maderas de los pinos, rest 3min.

3) JSW 3000mts (10x 100mts Jog + 100mts Sprint + 100mts Walk) por playa

*Cool Down! Walk 10min.

[beatman]

TRAINING 5-4-21

POWER HYBRID!

*Power This! Snatch::climbing 3by3 [40-50-60-70-80kg]

*Strength This! a+b

a) Deadlift (no touch n go)::3x12 [120kg]
b) Press Militar::climbing 6by6 [50-60-70kg]
c) Bent Over Row::12x80kg, 10x90kg, 8x100kg

*Arm This! SuperSet Curl Biceps + Triceps por encima de la cabeza::3 rondas [barra Z +10, 15, 17,5kg]

[beatman]

TRAINING 6-4-21

POWER CONDITIONING!

1) Middle Line Activation::4 Rondas

One Arm OH KB Carry [32kg]::20mts ida (mano izquierda) + 20mts vuelta (mano derecha)
One Arm KB Front Rack Carry [32kg]::20mts ida (mano izquierda) + 20mts vuelta (mano derecha)

2) Cada 4min X5

30x Air Squats
20kcals Row
10x One Arm KB Clean Press (5x por lado) [24kg]

3) 4 Rondas

500mts Bike Erg DP10 de Pie
20x KB Push Ups
500mts Bike DP1 Sentado

[beatman]

TRAINING 7-4-21

POWER HYBRID!

*Press Banca::climbing 10by10 [50-70-90-110kg]

*Remo 1 Mano con KB::15x32kg, 12x40kg, 10x44kg, 8x48kg

*Landmine Press Unilateral::20x10kg, 15x20kg, 10x30kg

*Ring Rows con pies elevados::4x15

[beatman]

TRAINING 8-4-21

POWER CONDITIONING!

Cada 5min X5

20kcals Row
10x KB Clean and Jerk (R) + 10x KB Snatch (L) [24kg]
20kcals Bike
10x KB Snatch (R) + 10x KB Clean and Jerk (L) [24kg]

[beatman]

TRAINING 9-4-21

POWER HYBRID!

*Warm Up! Row 2km

*Mobility! 8 rondas 20" on, 20" off

KB Figure 8 to Hold to Squat [24kg]

*Power This! Squat Clean::a+b+c

a) climbing 5by5 [40-50-60-70-80-90kg]

b) EMOM 9min

min 1-3 1x100kg
min 4-6 1x110kg
min 7-9 1x120kg

c) find HS?

*Wod This! Complete 100kcals Assault Bike
-Each 20kcals -> 1 set of Bear Complex [40kg]

7 rounds unbroken: 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press

[beatman]

TRAINING 10-4-21

CONDITIONING!

Run This!

1) Run 1500mts por asfalto, rest 2min.

2) Run 1500mts por maderas de los pinos (ida), rest 3min.

3) Run 1500mts por pinos, rest 5min.

4) Run 1500mts por maderas de los pinos (vuelta).

*Cool Down! Walk 15min.

[beatman]

TRAINING 11-4-21

CONDITIONING!

Run This!

*Warm Up! Run 1km, Walk 2min.

*Fartlek This! a+b

a) Completar Pirámide Ascendente-Descendente

Run Fast -> 15-25-35-45-55-45-35-25-15"
-entre rondas 40" Jog

Walk 2min.

b) Completar Pirámide Descendente-Ascendente

Run Fast -> 55-45-35-25-15-25-35-45-55"
-entre rondas 40" Jog