Diario de Beatman

[beatman]

TRAINING 3-5-22

POWER CONDITIONIG!

A: Completar 50x Sandbag over shoulder [50kg]

B: Completar 100x Dominadas

[beatman]

TRAINING 4-5-22

CONDITIONING!

Run This! A+B

A) Warm Up! Run 1km, Walk 4min.

B) Hills This! Cada 2min X11

Run Fast 150mts Cuesta Arriba - Jog 150mts Cuesta Abajo

*Back Home -> Walk 10min

[beatman]

TRAINING 5-5-22

POWER CONDITIONING!

Parte A::Bike This! a+b

a) 5min DP1

b) 5 Rondas

1000mts de Pie [DP10]
2min sentado [DP1]

Parte B::5 Rondas

20x KB Snatch [24kg] // 10x lado
20x Box Jumps Over
20x Ring Push Ups

[beatman]

TRAINING 6-5-22

POWER HYBRID!

1) Power This! Squat Clean

EMOM 10min

Del min 1 al 5: 100kg
Then climbing 5by5 kg up to 120kg

2) Strength This! a+b+c

a) Front Squat::climbing 6by6 [60-80-100-120kg]

b) Press Militar::3x6x60kg

c) Curl alterno::2x12 [20+20kg]

[beatman]

TRAINING 8-5-22

CONDITIONING!

Run This! Set 1 + 2 + 3 + 4

Set 1

Run 1000mts Z1
rest 2min
Run Fast 500mts Z4
rest 1min
2x (Run Faster 250mts Z5 - r30s)

Set 2

Run 800mts Z1
rest 2min
Run Fast 400mts Z4
rest 1min
2x (Run Faster 200mts Z5 - r30s)

Set 3

Run 600mts Z1
rest 2min
Run Fast 300mts Z4
rest 1min
2x (Run Faster 150mts Z5 - r30s)

Set 4

Run 400mts Z1
rest 2min
Run Fast 200mts Z4
rest 1min
2x (Run Faster 100mts Z5 - r30s)

[beatman]

TRAINING 9-5-22

POWER HYBRID!

*Power This! a+b

a) Clean Complex I::Squat Clean + Front Squat + Push Jerk::climbing 3by3 [40-50-60-70-80-90kg]
b) Clean Complex II::Squat Clean +3x Front Squat::3x100kg

*Strength This! a+b

a) Deadlift::climbing 5by5 [120-140kg], then 3x5x160kg
b) Bench Press::climbing 10by10 [60-80kg], then 3x8x100kg
c) Dominadas::3x12

*Arm This! Curl Barra Z::15x[barra z + 20kg], 12x[barra z + 25kg], 9x[barra z + 30kg]

[beatman]

TRAINING 10-5-22

CONDITIONING!

Bike This! a+b

a) 5min DP1

b) 10 Rondas

500mts de Pie [DP10]
1min sentado [DP1]

[beatman]

TRAINING 11-5-22

CONDITIONING!

Run This! A+B

A) Warm Up! Run 1km, Walk 4min.

B) Hills This! Cada 2min X10

Run Fast 150mts Cuesta Arriba - Jog 150mts Cuesta Abajo

*Back Home -> Walk 10min

[beatman]

RAINING 12-5-22

POWER CONDITIONIG!

A::Power Snatch 10by10 [40-50-60-70kg - not touch n go

B::Power Clean & Push Press:climbing 10by10 [60-70-80-90kg - not touch n go]

[beatman]

TRAINING 13-5-22

POWER CONDITIONING!

Completar 10 Rondas

1x Press Banca [120kg]
2x Volteos de Sandbag [50kg]
3x Saltos a Cajón [altura máx.]
4x KB Snatch [32kg]
5x Suttle-Run 0-10mts

22:21