Diario de Beatman

[beatman]

TRAINING 17-6-22

CONDITIONING!

Run This! a+b

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

b) Cada 2min X10

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

[beatman]

TRAINING 18-6-22

CONDITIONING!

Run This! a+b+c+d

a) Warm Up! Run 1km, Walk 5min

b) Lactate Test!

c) Speed Run Wod! 8x [sprint 100mts, walk 30s]

d) Power-Strenght Conditioning Run Wod! 1500mts por maderas de los pinos

[beatman]

TRAINING 19-6-22

CONDITIONING!

Run This!

Set 1

Run 1000mts
Walk 2min
2x (Run Fast 500mts [Z4], Walk 2min)

Set 2

Run 800mts
Walk 1,5min
2x (Run Fast 400mts [Z4], Walk 1,5min)

Set 3

Run 600mts
Walk 1min
2x (Run Fast 300mts [Z4], Walk 1min)

Set 4

Run 400mts
Walk 30s
2x (Run Fast 200mts [Z4], Walk 30s)

[beatman]

TRAINING 20-6-22

POWER HYBRID!

Set 1

Activation This! 4RFT

30kcals Bike Erg [DP5]
20x KB Hand-to-Hand Swings [24kg]
10mts ida + 10mts vuelta KB OH Carry [24kg] // cambio de mano en la vuelta

Set 2

Power This! Complex::climbing 3by3 [40-50-60-70kg] then, 5x 80kg

1x Power Clean + 1x Strict Press + 1x Front Squat + 1x Hang Power Clean + 1x Thruster

Set 3

Strength This! Deadlift::climbing 5by5 [110-130-150-170kg]
KB Tactical Clean to Rotational Press::3x12 (alternando) [24kg]

Set 4

ABS This! 4 Rondas

20" KB Flutter Kicks [24kg]
20" rest
10" KB L Sit
20" rest
10x Knees to Chest
40" rest

[beatman]

TRAINING 21-6-22

Completar 10km Bike Erg [comenzar en DP5 e ir subiendo +0,5DP cada km]

-Cada km -> 20x KB Tactical Snatch [24kg]

[beatman]

TRAINING 22-6-22

CONDITIONING!

Run This! a+b

a) Run 1km, Walk 4min

b) Cada 2min X10

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

[beatman]

TRAINING 23-6-22

POWER CONDITIONING!

*Warm Up! KB Stuff!

*EMOM 16min

Min 1: 40" KB Snatch [16kg] (mano derecha)
Min 2: 40" KB Snatch [16kg] (mano izquierda)
Min 3: 40" KB Thruster [16kg] (mano derecha)
Min 4: 40" KB Thruster [16kg] (mano izquierda)

[beatman]

TRAINING 25-6-22

CONDITIONING!

Run This! "Lactate Threshold"

Set 1

Run 1000mts
Walk 2min
Run Fast 500mts [Z4]
Walk 1min
2x (Run Faster 250mts [Z5] - Walk 1min)

Set 2

Run 800mts
Walk 1:45min
Run Fast 400mts [Z4]
Walk 1min
2x (Run Faster 200mts [Z5] - Walk 45s)

Set 3

Run 600mts
Walk 1:30min
Run Fast 300mts [Z4]
Walk 1min
2x (Run Faster 150mts [Z5] - Walk 30s)

Set 4

Run 400mts
Walk 1min
Run Fast 200mts [Z4]
Walk 1min
2x (Run Faster 100mts [Z5] - Walk 15s)

[beatman]

TRAINING 26-6-22

CONDITIONING!

Run This! a+b

a) Run 5km

*walk 1km por la playa

b) Fartlek -> 10x (100mts jog + 100mts sprint + 100mts walk)

[beatman]

TRAINING 27-6-22

POWER HYBRID!

Set 1

Activation This! 5RFT

20kcals Bike Erg [DP4]
20x KB Hand-to-Hand Swing [32kg]
20mts ida + 20mts vuelta KB Farmer Carry [32kg] // cambio de mano a la vuelta

Set 2

Power This! Power Clean::a+b+c

a) touch n go::climbing 5by5 [40-50-60-70-80kg]
b) singles climbing 5kgby5kg up to 120kg
c) Cada 30" X12 1x90kg

Set 3

Strength This! Back Squat::climbing 5by5 [60-80-100-120kg]

Set 4

ABS This! Tabata This!

odd rounds -> KB Hollow Hold [32kg]
even rounds -> KB Transfer Plank [32kg]