Diario de @iamhugolj

[iamhugolj]

18/11/21
"BIKE RIDE"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
16.6km/1h30'(1h08')

2)Abs Workout

Mobility/Stretching Recovery

Notas::empezó a chispear un poco y me volví para casa, anoche estuvo lloviendo

"FUELED BY MAX EFFORT"

[iamhugolj]

19/11/21
"METCON"
☆Warm up→3set
1'Jump Rope
20+20mts KB Waiterman Carry(32kg/R+L)

☆Skills→10' Handstand

1)EMOM 10'
Odd::3x KB Thruster+3x KB OH Split Lunges(32kg/R)

Even::Idem.(32kg/L)

2)10-20-30x
DB Snatch(20kg)
KB Globet Squat(24kg)

☆Finisher→(a+b)
a)Myoreps DB Lat. Raises(10kg/R+L)
b)Myoreps DB Forearms Curl

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

20/11/21
"METCON"
☆Warm up→3set
1'Jump Rope
10x Side to side kick through

☆Skills→10' Iron Cross

1)Barset(a+b)
a)(bw)→5x PU+1x MU+5x BD+ISO 5"-5"-5"

b)(+3kg)→5x PU+1x MU+5x BD+ISO 5"-5"-5"

2)Pyramid(a+b+c+d)
a)1x...5x...1x MU(25x)
b)1x...10x...1x Dips(100x)
c)1x...10x...1x Pull ups(100x)
d)1x...10x...1x Push ups(100x)

☆Finisher→(a+b)
a)Myoreps Ring Curl Biceps
b)Myoreps Pbar Skull Crusher

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

21/11/21
"Rainy Day Workout"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Hollow Body

1)Cada 3' x12(36')
10x Burpees
20x Step up
10x Side to side kick through
Jump Rope(time remains)

Mobility/Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

22/11/21
"LEGS+SHOULDERS"
☆Warm up→3set
1'Jump Rope
40mts Dual KB Filly Carry(48kg)

☆Skills→10' Handstand

1)Pistol Squat(a+b)
a)Aprox.
b)Bilbo Set→6x+6x(17.5kg/rir3)

2)3RFT(rir1-2)
Belt Squat(60kg)
DB OHP sitting on the floor(15kg/R+L)

3)3RFT(rir1-2)
Dual KB RDL(48kg)
Single KB Deficit Split Lunges(32kg/R+L)

☆Finisher→(a+b)
a)Myoreps Ring "Y" Pull
b)Myoreps Belt Calves Raises(80kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

23/11/21
"BACK & BICEPS"
☆Warm up→3set
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

☆Skills→10' Front Lever/Victorian

1)Chin ups(a+b+c)
a)Aprox.
b)Bilbo Set→15x(17.5kg/rir2)
c)Set & Reps
5set(12.5kg/rir0-3)
5set(10kg/rir0-3)

☆Finisher→(a+b+c)
a)Myoreps Ring Straight arm Lat Pull down
b)Myoreps DB Curl Biceps(13kg/R+L)
c)Myoreps Dual KB Shrug(48kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

24/11/21
"CHEST & TRICEPS"
☆Warm up→3set
1' Jump Rope
TGU(R+L/24/32kg)

☆SKILL→10' Planche

1)Dips(a+b+c)
a)Aprox.
b)Bilbo Set→17x(35kg/rir1)
c)Set & Reps
5set(30kg/rir0-3)
5set(24kg/rir0-3)

☆Finisher→(a+b+c)
a)Myoreps Dual KB Floor Press(48kg)
b)Myoreps DB French Press(10kg/R+L)
c)DB Triceps Kick(10kg/rir0/R+L)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

25/11/21
"BIKE RIDE"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
19.4km/1h37'(1h29')

2)Abs Workout

Mobility/Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

26/11/21
"METCON"
☆Warm up→3set
1'Jump Rope
20+20mts KB Waiterman Carry(32kg/R+L)

☆Skills→10' Handstand

1)5RFT
10x Dual KB Rack Squat(48kg)
15x KB R Swing(32kg)
10x sHspu

2)1x...5x...1x KB Snatch(24kg/R+L)*

*entre rondas 10x Air Squat;1ronda=x(R)+x(L)

☆Finisher→Myoreps Forearms Curl sup. & Pron.

Stretching Recovery

Notas::La parte 2 es una piramide de 1x-2x-3x-4x-5x-4x-3x-2x-1x

"FUELED BY MAX EFFORT"

[iamhugolj]

27/11/21
"METCON"
☆Warm up→3set
1'Jump Rope
10x Side to side kick through

☆Skills→10' Iron Cross

1)Barset(a+b)
a)10x PU+1x MU+10x BD+ISO 5"-5"-5"

b)(+5kg)→5x PU+1x MU+5x BD+ISO 5"-5"-5"

2)Sets & Reps::"RUTINA EL ENGAÑO"
10x Pull ups
10x Push ups
10x Dips
2x MU

8x PU
8x PUS
8x DIPS
4x MU

6x PU
6x PUS
6x DIPS
6x MU

4x PU
4x PUS
4x DIPS
8x MU

2x PU
2x PUS
2x DIPS
10x MU

*Una vez terminada descansar y
hacerla al revés,terminando por donde empezamos
MU=60x
DIPS=60x
PULL UPS=60x
PUSH UP=60x

☆Finisher→(a+b)
a)Myoreps Ring Curl Biceps
b)Myoreps Ring Skull Crusher

Stretching Recovery

"FUELED BY MAX EFFORT"