Diario de @iamhugolj

[iamhugolj]

08/01/22
"METCON"
☆Warm up→3set
1'Jump Rope
10x Side to side kick through

☆Skills→10' ID+OAP

1)EMOM 5'
(+7.5kg)1x MU+1x BD+1x PU

2)Complete
2x MU
50x Dips
30x Pull ups
50x Push ups

4x MU
40x Dips
25x Pull ups
40x Push ups

6x MU
30x Dips
20x Pull ups
30x Push ups

8x MU
20x Dips
15x Pull ups
20x Push ups

10x MU
10x Dips
10x Pull ups
10x Push ups

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

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

09/01/22
"BIKE RIDE"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Hollow Body

1)Mountain Bike Ride
21.5Km/1h40'(1h30')

2)Abs Workout

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

10/01/22
"LEGS+SHOULDERS"
☆Warm up→3set
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

☆Skills→10' Handstand

1)Pistol Squat Topset→1x(24kg/R+L/rir3)

2)3RFT(rir2~1)
Dual KB Lunges(48kg)
DB Femoral Curl(20kg)

3)7RFT
3x KB R Swing+4x KB Thruster+5x KB Snatch(24kg/R+L)

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

Stretching Recovery

Notas::


"FUELED BY MAX EFFORT"

[iamhugolj]

11/01/22
"PULL"
☆Warm up→3set
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

☆Skills→10' Front Lever/Victorian

1)MU(no dip)Topset→1x(10kg/rir1)

2)Pull(a+b+c+d)
a)Topset→2x(35kg/rir1)
b)Bilbo Set→17x(12.5kg/rir2)
c)3set(15kg/rir 1-2)
d)Dropset(12.5-10-7.5-5-2.5kg-BW)

☆Finisher→(a+b+c)
a)Myoreps DB Row(35kg)
b)Myoreps ZB Curl Biceps(25kg)
c)Myoreps CB Face Pull*

Stretching Recovery

Notas::
*CB=Cable(polea)

"FUELED BY MAX EFFORT"

[iamhugolj]

12/01/22
"PUSH"
☆Warm up→3set
1' Jump Rope
TGU(R+L/24/32kg)

☆SKILL→10' Planche+ID

1)Dips(a+b+c)
a)Topset→1x(50kg/rir2)
b)Bilbo Set→19x(35kg/rir1)
c)5sets(32kg/rir2-1)

☆Finisher→(a+b+c)
a)Myoreps Dual KB Floor Press(48kg)
b)Myoreps CB Triceps Pushdown(24kg)
c)Myoreps Plate Lat. Raises(12kg)

Stretching Recovery


"FUELED BY MAX EFFORT"

[iamhugolj]

13/01/22
"Rainy Day Workout"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Hollow Body

1)"900x Workout"EMOM 60'*
5x Box Jump
5x Burpees
5x Jumping Jacks

2)Abs Workout

Mobility/Stretching Recovery

Notas::
*los 3 ejercicios dentro del minuto x60=900x

Hoy tocaba bici pero estuvo lloviendo por la noche y esta todo con barro,paso de volver a casa como una

"FUELED BY MAX EFFORT"

[iamhugolj]

14/01/22
"METCON"
☆Warm up→3set
1'Jump Rope
40mts Dual KB Filly Carry(48kg)

☆Skills→10' Handstand

1)For Time-Time Cap.30'
Max Dual KB Thruster(48kg)*

*cada 10x Thruster→30" Sandbag Bear Hug Hold(60kg)

TOTAL::104x Dual KB Thruster(48kg)

☆Finisher(shoulder)→(a+b+c)
a)Myoreps Plate Front Raises(10kg)
b)Myoreps ZB Upright Row(20kg)
c)Myoreps Plate Rear Delt fly(12kg)

Stretching Recovery

Notas::
La ultima vez que hice un entreno similar tarde unos 27' en completar 75x Thruster,hoy saque 104x en 30',para mi esta good para la élite seré un flojo jaja,Seguimos

"FUELED BY MAX EFFORT"

[iamhugolj]

15/01/22
"METCON"
☆Warm up→3set
1'Jump Rope
10x Side to side kick through

1)Bilbo Set(a+b)
a)Dips→16x(37.5kg/rir1)
b)Pull ups→15x(15kg/rir1)

2)Barset
(+5kg)10x PU+2x MU+20x BD+10x PU
+
(bw)10x PU+2x MU+20x BD+10x PU

3)EMOM(a+b+c)
a)EMOM 10'→20x Push ups
b)EMOM 10'→10x Pull ups
c)EMOM 10'→15x Dips

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

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

16/01/22
"BIKE RIDE"
☆Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Hollow Body

1)Mountain Bike Ride
20.9Km/1h36'(1h29')

2)Abs Workout

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

17/01/22
"LEGS+Metcon"
☆Warm up→3set
1'Jump Rope
40mts KB Waiterman Carry(32kg/R+L)

☆Skills→10' Handstand+Iron Cross

1)Pistol Squat Climbing 5by5→Topset(20kg)

2)Cada 3' x4(rir1-2)
KB Globet Squat(32kg)
Dual KB RDL(48kg)

3)Single KB DT(5RFT)
12x KB Deadlift+9x KB Hang Power Clean+6x KB PP(24kg/R+L)

☆Finisher→Myoreps Belt Calves Raises(80kg)

Stretching Recovery


"FUELED BY MAX EFFORT"