Diario de Beatman

[beatman]

TRAINING 9-11-17

AM
CONDITIONING!

Row 5km
*each 500mts -> 10/10x single arm kt swing + 10x strict ring dips

[beatman]

TRAINING 10-11-17

POWER SHOT!

*Activation::Complete 100mts duck's walk

1) Power::Squat Clean::a+b

a) climbing 3by3 [40-50-60-70-80-90-100-110kg]
b) EMOM 10min

Min1-5: 1x120kg
Min6-10: 1x125kg

2) Power Conditioning::10-9-8-7-6-5-4-3-2-1
Bench Press [BW]
strict Chin Ups

[beatman]

TRAINING 11-11-17

POWER CONDITIONING!

Complete 10 Rounds of Dt [50kg]
*between -> 1 Round of Cindy

[beatman]

TRAINING 18-11-17

POWER CONDITIONING!

Complete this!

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift [130kg = 1.5xBW]
Bench Press [85kg = BW]
Squat Clean [60kg = 3/4BW]

[beatman]

TRAINING 19-11-17

CONDITIONING!
RUN

1) Run 1km

2) Complete this!

Run Fast 1min + Jog 30" + Walk 1min
Run Fast 2min + Jog 1min + Walk 1min
Run Fast 3min + Jog 1,5min + Walk 1min
Run Fast 2min + Jog 1min + Walk 1min
Run Fast 1min + Jog 30" + Walk 1min

3) [Core of Workout] Run 1km

4) Warm Down::Back Home -> Walk 10min

[beatman]

TRAINING 21-11-17

POWER SHOT!

1) Power::a+b

a) Complex::Power Clean + Hang Clean + 2x Front Squat -> up to 100kg
b) Singles::Power Clean 5x110kg

2) Strength::a+b

a) Squat::climbing 5by5 [60-80-100-120-140kg]
b) Push Pres::climbing 5by5 [60-70-80-90kg]

[beatman]

TRAINING 24-11-17

POWER SHOT!

1) Power SuperSet::3 rounds

3x Power Snatch [70kg] + 3x Front Squat [100kg]

2) Power SuperSet::3 rounds

3x Power Clean [90kg] + 3x Back Squat [120kg]

3) Power SuperSet::3 rounds

3x Snatch Pulls [100kg] + 3x Bench Press [100kg]

4) Aux::Db SEal Row -> 4x8 [36+36kg]

[beatman]

TRAINING 25-11-17

CONDITIONING!
RUN

1) Run 1km

walk 2min

2) Complete thiS!

Run Fast 20" - Jog 40"
Run Fast 30" - Jog 40"
Run Fast 40" - Jog 40"
Run Fast 50" - Jog 40"
Run Fast 60" - Jog 40"
Run Fast 50" - Jog 40"
Run Fast 40" - Jog 40"
Run Fast 30" - Jog 40"
Run Fast 20" - Jog 40"

walk 2min

3) Run 1km

4) Back Home::Walk 10min

[beatman]

TRAINING 26-11-17

CONDITIONING!

RUN 7KM

[beatman]

TRAINING 27-11-17

POWER SHOT!

1) Activation::a+b

a) 4RFT::10/10x Bird Dog + 30" Deep Squat Position
b) 4Rounds Onthe2min::30mts Db Waiter's Walk [20+20kg] + 30mts Broad Jump

2) Power Shot!::Squat Clean & Split Jerk::a+b+c+d+e

a) climbing 1by1 [40-50-60-70-80-90kg]
b) 6x100kg, 1rep each 45s
c) 3x110kg, 1rep each 45s
d) 3x115kg, 1rep each 45s
e) 3x120kg, 1rep each 45s

3) Power Conditioning!::Deadlift::climbing 10by10 [100-120-140-160kg]