Diario de @iamhugolj

[iamhugolj]

02/07/22
"UPPER BODY"
➤Warm up→3RFQ
1' Jump Rope
TGU(24-32kg/R+L)

➤Skills→10' Full Planche+Iron Cross

1)BarSet(a+b)
a)EMOM 5'(warm up)→1x Pull ups+1x MU+1x BD

b)30" Deadhang+1x MU+10x BD+30" Deadhang+1x MU+10x BD+10x PU+Iso 5"-5"-5"

2)PYRAMID→(a+b)
a)1x...5x...1x MU

b)1x...10x...1x*
1x Dips+1x Pull ups+1x Push ups
2x Dips+2x Pull ups+2x Push ups

*Total 100x Push ups;100x Pull ups;100x Dips

➤Finisher→3s(rir2-0)
Pbar Triceps Hammer Push ups
Ring Kong Curl Biceps

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

03/07/22
"BIKE RIDE"
➤Warm up→Tabata Bi estación
Ktbl R Swing(24kg)
Deadbugs(10kg)

1)Mountain Bike Ride
22.3km/1h42'

2)Abs

Mobility/Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

04/07/22
"LEGS"
➤Warm up→3RFQ
1'Jump Rope
40mts Dual KB Filly Carry(48kg)

1)Superset x5(rir2-0)
KB Globet Squat(32kg)+DB Femoral Curl(23kg)

2)Superset x5
10x Dual KB Sumo Deadlift(48kg)+20x Dual KB Lunges(48kg)

3)21-15-12-9-6-3x KB R Swing(32kg)*

*entre rondas 6x KB Tactical Snatch(24kg)

➤Finisher→Myoreps Belt Calves Raises(40kg/R+L)

Stretching Recovery

"FUELED BY MAX EFFORT"

[iamhugolj]

05/07/22
"BACK+BICEPS"
☆Warm up→3RFQ
1' Jump Rope
5x+5x KB Pull through Plank(32kg)

➤Skills→10' Front Lever/Victorian

1)10sets(60"rest)
8x Pull ups(10kg)

2)5sets(60"rest)
8x Chin ups(10kg)

3)Myoreps Ring Row

➤Finisher→(a+b)
a)3sets(rir 2-0) KB Curl Biceps(24kg)
b)Myoreps Plate Curl Biceps(20kg)

Stretching Recovery

"FUELED BY MAX EFFORT"