Diario de @iamhugolj

[iamhugolj]

01/08/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
24.83km/1h52'39"

2)Abs

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

02/08/22
"FULLBODY"
➤Warm up→3RFQ
1' Jump Rope
10x KB Pull through Plank(32kg)

➤Skills→10' Front Lever/Victorian+Planche

1)BarSet x3*
5x MU+20x BD+10x PU

*entre rondas 15x DB Femoral Curl(23kg)

2)EMOM 6'
Min1,3,5::10x HSPU
Min2,4,6::10x Burpees

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

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

03/08/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
25.51km/1h47'56"

2)Abs

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

04/08/22
"FULLBODY"
➤Warm up→3RFQ
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

➤Skills→10' Iron Cross+Hspu

1)3RFT
Odd::5x KB Floor Press+1x KB TGU(up)+5x KB Thrusters+1x KB TGU(down)
(24kg/R)

Even::idem.(24kg/L)

2)3RFT
10x Dual KB Gorilla Row alt.(48kg)+10x Dual KB Sumo Deadlift(48kg)+5x KB Snatch(24kg/R)+5x KB Snatch(24kg/L)

➤Finisher→(a+b)
a)Superset x3(rir2-0)
Cable Triceps Ext.(20kg)+Cable Curl Biceps(20kg)

b)Myoreps Belt Calves Raises(40kg/R+L)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

05/08/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
30,1km/2h04'44"

2)Abs

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

06/08/22
"FULLBODY"
➤Warm up→3RFQ
1' Jump Rope
TGU(24-32kg/R+L)

➤Skills→10' Planche+Iron cross

1)Cada 4' x3(rir3-0)
Pull ups(10kg)
Dips(24kg)
Dual KB Split RDL(48kg/R+L)

➤Finisher→3RnFT(rir3-0)
Pbar Hammer Push ups
Ring one arm curl Biceps(R+L)
Dual Plate Lat. Raises(12kg)
KB Thor Hammer(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

07/08/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
25.98km/1h51'28"

2)Abs

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

08/08/22
"FULLBODY"
➤Warm up→3RFQ
1'Jump Rope
40mts Dual KB Filly Carry(48kg)

➤Skills→10' Front lever/Victorian+Hspu

1)12-10-8-6-4-2-4-6-8-10-12x
KB Globet Squat(32kg)
Pull ups

2)12-10-8-6-4-2-4-6-8-10-12x
KB Tactical C&J(24kg)
Band Push ups

➤Finisher→Triset x3(rir3-0)
ZB French Press(20kg/slow negative)
ZB Curl Biceps(20kg/slow negative)
Dual KB Shrug(48kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

09/08/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
30,43km/2h12'14"

2)Abs

3)Myoreps Belt Calves Raises(40kg/R+L)

Stretching Recovery

Notas::

Hoy tome
Pre:20gr evocarbs
Intra:40gr evocarbs
Post:60gr evocarbs

Creo el Próximo pedido para intra meto dextrosa o geles,necesito un chute mas poderoso

"FUELED BY MAX EFFORT"

[iamhugolj]

10/08/22
"FULLBODY"
➤Warm up→3RFQ
1' Jump Rope
10x KB Pull through Plank(32kg)

➤Skills→10' Planche+Iron cross

1)3sets Dips(32kg/rir3-0)

2)3sets Pull ups(12kg/rir3-0)

3)Superset x3(rir3-0)
DB Femoral Curl(25kg)+ZB Upright Row(20kg)

➤Finisher→Trirset x3(rir3-0)
KB OH Triceps ext.(24kg)
KB Curl Biceps(24kg)
KB Thor Hammer(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"