Diario de @iamhugolj

[iamhugolj]

13/05/22
"FULLBODY"(back)
➤Warm up→3RFQ
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

➤SKILL→10' Front Lever & Victorian

1)Back(a+b)
a)Pull ups Bilbo Set→19x(5kg/rir2)
b)3set Pull ups(10/15/20kg/rir2)

2)AMRAP 15'
10x Ring Dips
10x KB Split Lunges alt.(24kg)
10x Push ups over KB
10x KB A. Swing(24kg)

➤Finisher→Myoreps Dual KB Shrug(48kg)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

14/05/22
"FULL ARMS"
➤Warm up→3RFQ
1'Jump Rope
10x Plate Halo(10kg)

➤Skills→10' ID+OAP

1)SHOULDERS(a+b+c)
a)Myoreps ZB Upright Row(20kg)
b)Myoreps ZB Front Raises(5kg)
c)Myoreps Plate Rear delt Flys(10kg)

2)Triceps+Biceps(a+b)
a)Myoreps ZB French(25kg)
b)Myoreps ZB Curl Biceps(20kg)

3)Forearms
Myoreps Forearms Curl Sup. & pron.

4)Abs

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

15/05/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
KB R. Swing(24kg)
Hollow Body

1)Mountain Bike Ride
21.1Km/1h34'(1h25')

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

16/05/22
"LOWER BODY+METCON"
➤Warm up→3RFQ
1'Jump Rope
40mts Dual KB Filly Carry(48kg)

➤Skills→10' HSPU+Iron Cross

1)KB Globet Squat Bilbo Set→24x(35kg/rir4)

2)3RnFT(rir2-0)
KB Globet Squat(35kg)
DB Femoral Curl(23kg)

3)3RFT
20x KB Snatch(24kg)
20x KB R Swing(32kg)

➤Finisher→Myoreps Belt one leg Calves Raises(40kg/R+L)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

17/05/22
"UPPER BODY"
➤Warm up→3RFQ
1' Jump Rope
TGU(R+L/24/32kg)

➤Skills→10' Full Planche+Front Lever/Victorian

1)Bilbo Set(a+b)
a)Dips→23x(24kg/rir2)
b)Pull ups→20x(5kg/rir2)

2)3RnFT(rir2-0)
Dips(32kg)
Pull ups(12kg)

3)Complete::
5x MU
50x DIPS
30x PU
60x Push ups
5x MU

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

18/05/22
"FULL ARMS"
➤Warm up→3RFQ
1'Jump Rope
10x Plate Halo(10kg)

➤Skills→10' ID+OAP

1)SHOULDERS(a+b+c+d)
a)Myoreps Dual Plate Lu Raises(12kg)
b)Myoreps Plate Front Raises(10kg)
c)Myoreps Plate Rear delt Flys(10kg)
d)Myoreps Dual KB Shrug(48kg)

2)Triceps+Biceps(a+b)
a)Myoreps KB OH Tríceps ext.(24kg)
b)Myoreps KB Curl Biceps(24kg)

3)Forearms
Myoreps Forearms Curl Sup. & pron.

4)Abs

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

19/05/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
19.4km/1h41'(1h22')

Mobility/Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

20/05/22
"LOWER BODY+METCON"
➤Warm up→3RFQ
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

➤Skills→10' HSPU+Iron Cross

1)KB Globet Squat Bilbo Set→25x(35kg/rir2)

2)EMOM(a+b)
a)EMOM 5'→10x Dual KB Front Rack Squat(48kg)
b)EMOM 5'→10x Dual KB RDL(48kg)

3)EMOM 6'
Odd::5x KB Swing+4x KB Rack Squat+3x KB OHP+2x KB Split Snatch+1x KB Squat Clean(24kg/R)

Even::Idem.(24kg/L)

➤Finisher→Myoreps Belt Calves Raises(80kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

21/05/22
"UPPER BODY"
➤Warm up→3RFQ
1' Jump Rope
10x Pull through Plank(32kg)

➤Skills→10' Full Planche+Front Lever/Victorian

1)Bilbo Set(a+b)
a)Pull ups→22x(5kg/rir2)
b)Dips→24x(24kg/rir2)

2)3rounds(rir 2-0)
Chin ups(10kg)
Ring Dips(10kg)

3)AMRAP 10'
1x PU+1x MU+1x BD

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

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

1)Mountain Bike Ride
21.4Km/1h43'(1h29')

2)Abs

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"