Diario de Beatman

[beatman]

TRAINING 28-6-22

CONDITIONING!

Bike This! a+b

a) Warm Up! 5min DP1

b) 10 Rondas

500mts DP10 de pie
60s DP1 sentado

[beatman]

TRAINING 29-6-22

POWER CONDITIONING!

Set 1

KB Stuff!

Set 2

Power Snatch::Completar

10x40kg
8x50kg
6x60kg
4x70kg
2x80kg

Set 3

Trap Bar Squat::10x120 + 10x140 + 2x8x150kg

Set 4

Cada 2min X5::10x KB Renegade Row with Push Up [24+24kg]

[beatman]

TRAINING 1-7-22

POWER HYBRID!

Set 1

Body Flow!

Box Around the World
Lateral kick through
Front kick through
Candlestick Roll Up
Copenhague plank
Lateral Box Step up over

Set 2

Power This! a+b

a) Clean Complex::climbing 3by3 [40-50-60-70-80kg]

Power Clean + Hang Power Clean + Hang Clean + Push Jerk

b) 6 Rondas

pares -> 10x KB Tactical Snatch to Lunge [24kg]
impares -> 5x dual KB Clean to Thruster [24+24kg]

Set 3

Cada 3min X3::15x Dominadas + 30x Ring Push Ups

[beatman]

TRAINING 2-7-22

CONDITIONING!

Run This! a+b

a) Warm Up! Run 1km, Walk 3min.

b) Fartlek This! 4 Rondas

Run Fast 200mts [Z4]
Easy Jog 200mts
Run Fast 400mts [Z4]
Walk 200mts

[beatman]

TRAINING 4-7-22

POWER HYBRID!

Set 1

Activation This! Completar 3 Rondas

1 Ronda -> 60kcals Bike Erg [DP3] + 30x KB Tactical Clean and Press [16kg]
2 Ronda -> 40kcals Bike Erg [DP6] + 20x KB Tactical Clean and Press [24kg]
3 Ronda -> 20kcals Bike Erg [DP9] + 10x KB Tactical Clean and Press [32kg]

Set 2

Power This! Hang Cluster

10x50kg
8x60kg
6x70kg
4x80kg
2x90kg

Set 3

Strength This! a+b+c

a) KB Lunge (forward + backwards por pierna)::2 series de 8x (alternando) [24+24kg]
b) KB Single Leg Single Arm RDL::2 series 12x por lado [24kg]
c) SuperSet::3 Rondas

24x KB Seesaw Press Floor + 24x KB Seesaw Bent Over Row [24+24kg

Set 4

ABS This! 4 Rondas

40mts Dual KB Farmer Carry [24+24kg]
40x Leg Raise Over KB