Diario de Beatman

[beatman]

TRAINING 14-5-22

CONDITIONING!

Run This! a+b+c

a) Run 3km

b) Fartlek This! 8 Rondas

Sprint 20" - Jog 1:20

c) Run 3km

[beatman]

TRAINING 15-5-22

CONDITIONING!

Run This! a+b

a) Run 5km

Walk 5min.

b) Fartlek 3000mts por playa -> 10x (walk 100mts + sprint 100mts + walk 100mts)

[beatman]

TRAINING 16-5-22

POWER HYBRID!

*Power This! Hang Clean + Push Jerk::up to 100kg

*Strength This! Deadlift::climbing 5by5 [110-130-150kg] then, 3x3x170kg, then 2x1x180kg

*Power Conditioning! Press Banca Cerrado::15x50kg, 12x65kg, 10x80kg, 8x95kg, 6x100kg
-entre rondas -> 12x Dominadas

[beatman]

TRAINING 17-5-22

POWER CONDITIONING!

Completar 10km Bike Erg [DP5]
-Cada 1km a/b/c/d/e/f/g/h/i/j

a) 10x DB Devil Press [20+20kg]
b) 10x DB Renegade Row with Push Up [20+20kg]
c) 10x DB Hang Power Clean and Press [20+20kg]
d) 10x DB Burpees [20+20kg]
e) 10x DB Thruster [20+20kg]
f) 20x Alternating One Arm Devil Press [20kg]
g) 20x DB Travelling Push Up
h) 20x Alternating One Arm Hang Power Clean and Press [20kg]
i) 20x DB Goblet Squat Jumps [20kg]
j) 20x DB Crush Grip Thruster [20kg]

[beatman]

TRAINING 18-5-22

CONDITIONING!

Run This!

*Warm Up! Run 1000mts, then

Set 1

4x (200mts Run Fast - 200mts Jog)
1x 150mts Sprint
Walk 2min.

Set 2

3x (200mts Run Fast - 200mts Jog)
1x 150mts Sprint
Walk 90min.

Set 3

2x (200mts Run Fast - 200mts Jog)
1x 150mts Sprint
Walk 1min.

Set 4

1x (200mts Run Fast - 200mts Jog)
1x 150mts Sprint
END!

[beatman]

TRAINING 19-5-22

POWER HYBRID!

Set 1

Cada 3min X5

20x KB Hand-to-Hand Swing [32kg]
10mts ida + 10mts vuelta OH KB Carry [32kg] // cambio de mano a la vuelta
5x Worm Walk

Set 2

Cada 2min X5

5x Hang Power Clean [80kg] + 6/6x One Leg Box Jump [altura min.]

Cada 2min X5

8x KB Renegade Row to Push Up to L Sit to Dip [24+24kg]