Diario de @iamhugolj

[iamhugolj]

21/02/21
DAY 7- "BIKE RIDE"*
☆Warm up→3set
45" Ktbl R Swing alt.(24kg)
L Sit hold

1)Bike por la montaña
10,8Km/51'

2)Mobility

*hoy suave,podría hacer más,iba bien de ritmo en las subidas,ya estoy más aclimatado a la bici,pero esta semana era más suave,se nota el descanso extra asi que good!!

"FUELED BY MAX EFFORT"

[iamhugolj]

22/02/21
DAY 1-"FULLBODY"(enfasis chest)
☆Warm up→3set
-1'Jump Rope
-10x Ktbl Pull through Plank(24/32kg/R+L)

☆Skills→10' Planche & Handstand

1)Chest(a+b+c)
a)Bilbo Set-Dips 19x(35kg/RIR3ñ)

b)x2 Dips(40-45kg/RIR1)

c)Myoreps Explosive Push ups

2)Cada 75" x3(a+b+c/RIR1)
a)Ktbl Row(32kg/R+L)

b)Ktbl Rack Squat(32kg/R+L)

c)HSPU

☆Finisher~>Triset x3(RIR1)
Band Triceps Ext.+Plate Biceps Curl(20kg)+Band Forearms Curl

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

23/02/21
DAY 2-"CARDIO-LISS"*
1)LISS
12,5km

2)Complete 50x Ktbl R Swing(32kg)

Stretching Recovery

*tengo la bici en el taller haciéndole el mantenimiento de la horquilla,veremos si esta lista estos dias,asi que mientras LISS

"FUELED BY MAX EFFORT"

[iamhugolj]

24/02/21
DAY 3-"FULLBODY"(enfasis back)
☆Warm up→3set
1' Jump Rope
TGU(R+L/24/32kg)

☆Skills→10' Front Lever/Victorian

1)Back(a+b+c)
a)Bilbo Set-Pull ups 16x(20kg/RIR3)

b)x2 Pull ups(24/32kg/RIR1)

c)Myoreps Ring Row pies elev. Sup.(10kg)

2)Cada 75" x3(a+b+c)
a)Dual Ktbl RDL(48kg)

b)Pbar Push ups(32kg)

c)ktbl Snatch(24kg/R+L)

☆Finisher~>Triset x3(RIR1)
Pbar Skull Crusher+Ring Biceps curl+Ktbl Shrug(32kg/R+L)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

25/02/21

DAY 4-"CARDIO-LISS"*

1)LISS

11,5km

2)Complete 100x Ktbl R Swing Alt.(24kg)

Mobility/Stretching Recovery

*sigo sin bici...



"FUELED BY MAX EFFORT"

[iamhugolj]

26/02/21
DAY 5-"FULLBODY"(enfasis legs)
☆Warm up→3set
1' Jump Rope
20mts Ktbl Waiterman Carry(32kg)

☆Skills→10' Iron Cross

1)LEGS→(a+b+c)
a)Bilbo Set-Belt Squat 22x(70kg/RIR3)

b)x2 Belt Squat(80/85kg/RIR1)

c)Myoreps Belt Calves Raises(85kg)

2)BarSet(a+b+c)
a)EMOM 3'::2x MU(10kg/no dip)

b)(1x MU+4x BD)*4​+10x PU+1x MU+20x BD+5x PU

c)10x PU+1x MU+40x BD+10x PU

☆Finisher1~>Shoulder(a+b+c)
a)MyoReps Plate front Raises

b)MyoReps Band Lateral Raises

c)MyoReps Band Face Pull

☆Finisher2~>Arms(a+b)
a)MyoReps Ktbl French Press(24kg)

b)MyoReps Ktbl Biceps Curl globet grip(24kg)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

27/02/21
DAY 6-"CARDIO-LISS"*
1)LISS
9,1km/subida a montaña;desnivel alto

2)EMOM 3'
25x Ktbl R Swing(32kg+band)

Mobility/Stretching Recovery

*sigo sin bici...otra vez

"FUELED BY MAX EFFORT"

[iamhugolj]

28/02/21
DAY 7-"CARDIO-LISS"*
1)LISS
10km

2)Complete!!
30x Ktbl R Swing(24kg)+30x Ktbl R Swing(24kg/R)+30x Ktbl R Swing(24kg/L)

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"