Relato

-----------------------------------------SEMANA 1
-----------------------------------------21/07
Step-ups - BW
3x8
Floor Press - 50 kg
3x5
Deadlift - 50 kg
3x5
Chin-ups - BW
3x
Barbell Pushups - BW
3x
Windshield Wipers Supinated - BW
1x
Wrist Roller - 5 kg
1x
-----------------------------------------22/07
Lateral Sled Drag - 10 kg
3x50 m
Upright Posture Drag - 10 kg
4x50 m
Backward Drag - 20 kg
2x25 m
-----------------------------------------23/07
Step-ups - 5 kg
3x8
Floor Press - 52 kg
3x5
Barbell Rows - 40 kg
3x5
Chin-ups - BW
3x (8 reps)
Barbell Pushups - BW
3x
Ab Wheel - Knee
1x (6-7 reps)
-----------------------------------------24/07
Upright Posture Drag - 10 kg
6x50 m
Backward Sled Drag - 10 kg
2x50 m
-----------------------------------------25/07
Step-ups - 10 kg
3x8
Floor Press - 54 kg

3x5
Deadlift - 54 kg
3x5
Chin-ups BW
3x
Barbell Pushups - BW
3x
Windshied Wipers - Supine
1x
-----------------------------------------SEMANA 2
-----------------------------------------28/07
Step-ups - 12 kg
3x8
Floor Press - 56 kg
3x5
Barbell Row - 42 kg
3x5
Chin-ups - BW
3x
Barbell Pushups - BW
3x
Ab Wheel
17 reps
-----------------------------------------29/07
Upright Posture Drag - 10 kg
4x50 m
Backwards Drag - 10 kg
50/37/25m
Sled Rows - 20 kg
3x25 m
-----------------------------------------30/07
Step-ups - 14 kg
3x8
Floor Press - 58 kg
3x5
Deadlift - 58 kg
3x5
Chin-ups - BW
3x
Barbell Pushups - BW
3x
Windshield Wipers - Supine
1x
-----------------------------------------31/07
Upright Posture Drag - 10kg
5x50 m
Backwards Drag - 10 kg
4x37 m
Sled Rows - 35 kg
3x10 + 1xmax
-----------------------------------------01/08

Step-up - 16 kg
3x8
Floor Press - 60 kg
3x5
Barbell Row - 50 kg
3x5
Chin-ups - BW
3x
Barbell Pushups - BW
3x
Ab Wheel
1x
-----------------------------------------02/08
Low Bar Squat Session
PR - 130 kg
-----------------------------------------SEMANA 3
-----------------------------------------04/08
Squat - 50 kg
3x5
Step-up - 18 kg
3x8
Floor Press - 62 kg
3x5
Barbell Row - 52 kg
3x5
Chin-ups - BW
12+8+6
Barbell Pushups
3x
Windshield Wipers - Supine
1x
-----------------------------------------05/08
Step TKE - 10 kg
4x25
-----------------------------------------06/08
Squat - 52 kg
3x5
Step-up - 20 kg
3x8
Floor press - 64 kg
3x5
Barbell Row - 54 kg
3x5
Chin-ups - BW
14+7+6
Barbell Pushups
3x
AB Wheel
20

-----------------------------------------08/08
Squat - 54 kg
3x5
Step-up - 22 kg
3x8
Floor Press - 66 kg
3x5
Barbell Row - 56 kg
3x5
Chin-ups - BW
12+8+5
Windshield Wipers - BW
1x
-----------------------------------------SEMANA 4
-----------------------------------------11/08
Squat - 56 kg
3x5
Step-up - 24 kg
3x8
Floor Press - 68 kg
3x5
Barbell Row - 58 kg
3x5
Chin-ups - BW
16+9+5
Ab Wheel - BW
30
-----------------------------------------12/08
TKE - 10 kg
1x20
Backward Sled Drag - 20 kg
10x25m
-----------------------------------------13/08
Squat - 58 kg
3x5
Step-up
3x8 - 26 kg
Floor Press - 70 kg
3x5
Barbell Row - 60 kg
3x5
Chin-ups - BW
28
-----------------------------------------15/08
Cossack Squats:
3x8
Step-ups - BW (2 box)
8+8+7
Floor Press - 72 kg

3x5
Pendlay Rows - 62 kg
3x5
Chin-ups - BW
18+8+7?
Barbell Pushups - BW
3x
Ab Wheel
22
-----------------------------------------SEMANA 5
-----------------------------------------18/08
Cossack Squats - BW:
3x10
Step-ups - BW:
3x8
Floor Press - 74 kg
3x5
Pendlay Rows - 64 kg
3x5
hin-ups - BW
16+9+7
Barbell Pushups - BW
3x
Windshield Wipers - Supine
2x10
-----------------------------------------20/08
Cossack Squats - BW:
3x10
Step-ups - BW:
8+8+9
Floor Press - 76 kg
3x5
Pendlay Rows - 66 kg
3x5
Chin-ups - BW
18+7+6
Barbell Pushups - BW
3x
Ab Wheel
33
-----------------------------------------22/08
Cossack Squats - BW:
3x11
Step-ups - BW:
3x9
Floor Press - 78 kg:
3x5
Pendlay Rows - 68 kg:
3x5
Chin-ups - BW:
13+9+7
Barbell Pushups - BW:
3x

-----------------------------------------SEMANA 6
-----------------------------------------25/08
Cossack Squats - BW:
3x12
Step-ups - BW:
2x8
Floor Press - 80 kg:
3x5
Pendlay Rows - 70 kg:
3x5
Chin-ups - BW:
16+8+6
Barbell Pushups - BW:
3x