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#2041 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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 |
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#2042 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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TRAINING 19-8-16
POWER WORKOUT! Power SuperSet::20 Rounds Snatch + Clean & Jerk [70%] |
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#2043 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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) |
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#2044 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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) |
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#2045 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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 |
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#2046 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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] |
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#2047 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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] |
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#2048 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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TRAINING 25-8-16
ACTIVE RESTING::WALKING (10KM::1h25m50s -> PR!) |
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#2049 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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TRAINING 26-8-16
POWER WORKOUT! Power SuperSet::12 Rounds Snatch + Clean & Jerk [75%] |
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#2050 |
Cooperador
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ¿Más de 5.000 posts?... ¡¡JUGÓN!! Fecha de Ingreso: 29-January-2010
Mensajes: 9.040
Mentioned: 16 Post(s)
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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) |
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