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#1191 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
21/01/22
"FULL ARMS" ➤Warm up→3RFQ 1'Jump Rope 10x Plate Halo(10kg) ➤Skills→10' Handstand+L/V sit 1)SHOULDERS(a+b+c+d+e) a)3sets DB Z Press(15/R+L/rir2-0) b)Myoreps Plate Front Raises(12kg) c)Myoreps Plate Lat. Raises(12kg) d)Myoreps Dual Plate Rear Delt(12kg) e)Myoreps Dual KB Shrugs(48kg 2)TRICEPS+BICEPS(a+b) a)Myoreps ZB French Press(30kg) b)Myoreps ZB Curl Biceps(25kg) 3)Myoreps KB Thor Hammer(24kg) ![]() ![]() "FUELED BY MAX EFFORT" |
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#1192 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
22/01/23
"BIKE RIDE" ➤Warm up→Tabata Bi estación KB R Swing(24kg) Plate Deadbugs(10kg) 1)Mountain Bike Ride 32.11km/2h07'32" 2)Abs Workout ![]() ![]() ![]() el refeed de ayer se ha notado en el rendimiento,tengo que irme a +4mil kcal para cargar bien sino me noto plof ![]() "FUELED BY MAX EFFORT" Última edición por iamhugolj; 22-Jan-2023 a las 22:04 |
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#1193 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
23/01/23
"UPPER BODY" ➤Warm up→3RFQ 1' Jump Rope TGU(R+L/24/32kg) ➤Skills→10' Planche+Front Lever 1)EMOM 15'→10x Dips(15kg) 2)EMOM 15'→5x Chin ups(15kg) ➤Finisher→Trisets x3(rir2-0) kB Triceps ext.(24kg) KB Biceps Curl(24kg) KB Thor's Hammer(24kg) ![]() ![]() "FUELED BY MAX EFFORT" |
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#1194 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
24/01/23
"LOWER BODY" ➤Warm up→3RFQ 1'Jump Rope 40mts Dual KB Filly Carry(48kg) ➤Skills→10' Handstand+L/V sit 1)4RFT Pistol Squat alt.(10kg/rir2-0) Assisted Nordic Curl(rir2-0) 2)Complete 30x Dual KB C&J(48kg)* *cada 10x C&J hacemos 6x Dual KB Lunges alter.+6x Dual KB Split Lunges alter.(48kg) ➤Finisher→Trisets x3(rir2-0) Band abductor raises Belt Calves Raises(40kg/R+L) Belt Hyperextension(12kg) ![]() "FUELED BY MAX EFFORT" |
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#1195 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
25/01/23
"UPPER BODY" ➤Warm up→3RFQ 1' Jump Rope 10x KB Pull through Plank(32kg) ➤Skills→10' Iron Cross+Victorian 1)BarSets(a+b+c) a)5x MU+5x BD+5x PU b)5x Ring MU+5x Ring BD+5x Ring PU c)10x PU+5x MU+10x BD 2)Complete 40x MU* *hacemos asi (5x Bar MU+5x Ring MU)x4 ➤Finisher→Triset x3(rir2-0) Ring Skull Crusher Ring Curl Biceps KB Curl dedos(24kg/R+L) ![]() ![]() "FUELED BY MAX EFFORT" |
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#1196 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
26/01/23
"METCON" ➤Warm up→3RFQ 1'Jump Rope 40mts Dual KB Filly Carry(48kg) ➤Skills→10' Handstand+L/V sit 1)10RFT 10x KB Tactical C&J(24kg) 10x Burpees 10x KB A. Swing(24kg) ➤Finisher→Triset x3(rir3-0) Ring Face Pull Band abductor raises Belt Hyperextension(12kg) ![]() ![]() "FUELED BY MAX EFFORT" |
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#1197 | |||
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Cooperador
![]() ![]() ![]() ![]() ![]() Más de 2001 posts: Una odisea foril |
27/01/23
"FULLBODY" ➤Warm up→3RFQ 1' Jump Rope Max Hollow Rock ➤Skills→10' Planche+Front Lever 1)EMOM 10'→20x Push ups+2x MU 2)EMOM 10'→10x Pull ups+10x Dips 3)EMOM 10'→20x Squats+10x Lunges alter. ➤Finisher→Triset x3(rir2-0) Band Triceps ext Band Biceps Curl KB Thor's Hammer(24kg) ![]() ![]() "FUELED BY MAX EFFORT" |
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