Diario de Beatman

[beatman]

TRAINING 18-8-16

1) Squat Stuff::a+b+c

a) Box Squat::climbing 5by5 [60-70-80-90-100%]
a) Back Squat::climbing 5by5 [60-70-80%]
a) Front Squat::climbing 5by5 [60-70-80%]

2) Push Press::climbing 5by5 [60-70-80%]

3) Powet TriSets::3 rounds - 2min
60kg
10x Hang Power Clean
10x Front Squat
10x Push Jerk

[beatman]

TRAINING 19-8-16

POWER WORKOUT!

Power SuperSet::20 Rounds

Snatch + Clean & Jerk [70%]

[beatman]

TRAINING 20-8-16

HINSHAW PROTOCOL WORKOUT!::IPANEMA (Aerobic Threshold)

800mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
700mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
600mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
500mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
400mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
300mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
200mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)
100mts (Easy Pace >5minkm) + 200mts (Fast Run 3minkm)
2min resting (walking)

then

Bach Home::LISS (20min)

[beatman]

TRAINING 21-8-16

OUTDOOR WORKOUT!

1) Warm Up! MISS (1km)

2) Pyramidal Fartlek::(fast run - walk)

10" - 10"
20" - 20"
30" - 30"
40" - 40"
50" - 50"
60" - 60"
50" - 50"
40" - 40"
30" - 30"
20" - 20"
10" - 10"

3) EMOM 12min

min1: 10x sHSPU
min2: 10x sHSPU
min3: 10x sHSPU
min4: rest
min5: 15x clapping push ups
min6: 15x clapping push ups
min7: 15x clapping push ups
min8: rest
min9: 20x walking lunge
min10: 20x walking lunge
min11: 20x walking lunge
min12: rest

4) Back Home::2km (LISS)

[beatman]

TRAINING 22-8-16

1) Halt Snatch::climbing 2by2 [60-70-75-80%] + 1by1 [85%]

2) Snatch Complex::3 sets [60-70-75kg]

1x Power Snatch + 1x Hang Power Snatch + 1x Hang Snatch + 1x Snatch

3) Snatch Pull::3x3 [120kg]

4) Deadlift::Fast Pyramidal::climbing 1by1 up & down

120-130-140-150-160-170-180-190-200kg

rest 30"

200-190-180-170-160-150-140-130-120kg

5) Power TriSet::3 Rounds - 2min
[50kg]
10x Power Snatch
10x Snatch Push Press
10x Back Lunge

[beatman]

TRAINING 23-8-16

*activation::5x Clapping Push Ups Every 30" for 5min

1) Bench Press::climbing 5by5 [40-50-60-70-80%]

2) Weighted Pull Ups::3x5 [60%]

3) MetCon_1::6RFT

odd rounds -> 10x Kettlbell Bent Over Row [24+24kg] + 10x Wall Ball Sit Ups
even rounds -> 10x Kettlbell Push Press [24+24kg] + 10x Box Jumps [1mt]

4) MetCon_2::3RFT

20x Kcals Rowing
20x Push Ups
20x OH Kt Swings [24kg]

[beatman]

TRAINING 24-8-16

1) Power BiSet::climbing 3by3 [60-70-80-90-100kg]

1x Hang Clean & 1x Push Jerk

2) Power BiSet::climbing [100-110-120kg]

1x Power Clean & 5x Front Squat

3) Complex Shoulder::climbing [50-60-70kg]

1x Power Clean & 5x Shoulder Press

4) Power Set::3 rounds - 2min

10x Cluster [60kg]

5) ABS::Tabata Weighted Plank [25kg]

[beatman]

TRAINING 25-8-16

ACTIVE RESTING::WALKING (10KM::1h25m50s -> PR!)

[beatman]

TRAINING 26-8-16

POWER WORKOUT!

Power SuperSet::12 Rounds

Snatch + Clean & Jerk [75%]

[beatman]

TRAINING 27-8-16

HINSHAW PROTOCOL::LACTATE THRESHOLD "LUNCH SATURDAY"

1200mts (Run 4-4:30min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)

3min Resting

1000mts (Run 4-4:30min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)

3min Resting

800mts (Run 4-4:30min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)
200mts (Easy Jog)
200mts (Fast Run 3min/km)

Back Home::LISS (3km)