Rutina Personal Desde 5-Sep

Baja
Medi
Cris Hasta 30-Sep
Alta

Día 1
Vitalización 10 1 Sentadilla 8
4 series
1 Empujes c/disco 10 2 Estocadas 12
A sin pausa E
C Plancha frontal 20" J 3 Cuacriceps DS 15 r
T 2 E 4 8
Estocadas alternas atrás
I R
V 3 C 5 Abs colgado 15
A 4 I 6 Landmine twis sentado 20
C C
I 5 I 7 Abs bisagras c/peso 15
O 6 O 8
N S
7 9
8 10
Día 2
Empujes c/disco 10 1 Press banco plano 8
4 series
1 Flexiones de brazos 10 2 Press banco inclinado 6
A sin pausa E
C Elevaciones de pp en banco 15 J 3 Press banco plano c/mancuernas DS 15 r
T 2 E 4 8
Press banco plano (toma ancho de HH)
I R
V 3 C 5 Fondo en paralelas 8
A 4 I 6 Press frances 6
C C
I 5 I 7 Triceps c/soga DS 15 r
O 6 O 8
N S
7 9
8 10
Día 3
Jumping jacks 10 1 Remo c/barra 8
4 series
1 Remo TRX 10 2 Dorsales en polea c/triángulo 6
A sin pausa E
C Lumbares bisagras 12 J 3 Remo bajo DS 15 r
T 2 E 4 8 (2)
Remo c/mancuernas
I R
V 3 C 5 Biceps c/barra 8
A 4 I 6 Biceps polea 6
C C
I 5 I 7 Biceps martillo DS 15 r
O 6 O 8
N 7 S 9
8 10
Día 4
Aperturas c/tensor 10 1 Press militar 8
4 series
A 1 Empujes c/disco arriba 10 E 2 Remo al cuello 6
sin pausa
C Lumbares nadadores 12 J 3 Elevaciones frontales DS 15 r
T 2 E 4 8 (2)
Cruces posteriores en polea
I R
V 3 C 5 Abs c/peso 15
A 4 I 6 Pallof en polea (abajo-arriba) 6+6
C C
I 5 I 7 Pallof en polea (arriba-abajo) 6+6
O 6 O 8
N S
7 9
8 10
Día 5
Jumping jacks 10 Burpees
4 series 1
1 Remo TRX 10 Sentadillas
A sin pausa E
C Lumbares bisagras 12 J Remo TRX
T E 2
2 Twist ruso
I R
V 3 C Abs bolitas
3
A 4 I Saltos alternos al banco
C C
I 5 I Saltos c/soga
4
O 6 O Flexiones de brazos
N S
7 Puente frontal
5
8 Estocadas
Ejercicio 100% 95% 90% 85% 80% 75% 70% 65% 60% 55%
Sentadilla 45 kg 42,5 kg + - 38,75 kg + - 37,5 kg + - 33,75 kg + - 31,25 kg + - 28,75 kg + - 25 kg + - 23,75 kg + - 20 kg + -
Peso muerto 35 kg 32,5 kg + - 30 kg + - 27,5 kg + - 25 kg + - 23,75 kg + - 21,25 kg + - 18,75 kg + - 17,5 kg + - 15 kg + -
Dominadas 22,5 kg 20 kg + - 17,5 kg + - 15 kg + - 12,5 kg + - 10 kg + - 7,5 kg + - 5 kg + - 2,5 kg + -
Press de banco 40 kg 37,5 kg + - 35 kg + - 32,5 kg + - 30 kg + - 27,5 kg + - 25 kg + - 22,5 kg + - 20 kg + - 17,5 kg + -
Press HH
 MANEJO DE LAS INTENSIDADES ( pesos)
Baja (+ 4 reps) Baja
Media (+ 2-3 reps) Media
Alta (+ 1-2 reps) Alta
Progresiones de las semanas
Semana 1 Semana 2 Semana 3 Semana 4
8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
12 4 (1´) 16 4 (1´) 20 3 (1´) 22 3 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)
8 3 (1´) 10 3 (1´) 12 3 (1´) 15 3 (1´)
15 3 (1´) 15 3 (1´) 15 3 (1´) 15 3 (1´)
20 3 (1´) 20 3 (1´) 20 3 (1´) 20 3 (1´)
15 3 (1´) 15 3 (1´) 15 3 (1´) 15 3 (1´)

Semana 1 Semana 2 Semana 3 Semana 4

8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
6 4 (1´) 8 4 (1´) 10 4 (1´) 12 4 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)
8 3 (1´) 10 3 (1´) 12 3 (1´) 15 3 (1´)
8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
6 4 (1´) 8 4 (1´) 10 4 (1´) 12 4 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)

Semana 1 Semana 2 Semana 3 Semana 4

8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
6 4 (1´) 8 4 (1´) 10 4 (1´) 12 4 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)
8 (2) 3 (1´) 10 (2) 3 (1´) 12 (2) 3 (1´) 15 (2) 3 (1´)
8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
6 4 (1´) 8 4 (1´) 10 4 (1´) 12 4 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)

Semana 1 Semana 2 Semana 3 Semana 4

8 4 (50") 10 4 (50") 12 4 (50") 15 4 (50")
6 4 (1´) 8 4 (1´) 10 4 (1´) 12 4 (1´)
DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´) DS 15 reps 3 (1´)
8 (2) 3 (1´) 10 (2) 3 (1´) 12 (2) 3 (1´) 15 (2) 3 (1´)
15 3 (1´) 15 3 (1´) 15 3 (1´) 15 3 (1´)
6+6 3 (1´) 8+8 3 (1´) 10+10 3 (1´) 12+12 3 (1´)
6+6 3 (1´) 8+8 3 (1´) 10+10 3 (1´) 12+12 3 (1´)

Semana 1 Semana 2 Semana 3 Semana 4

5 AFAP 6 AMRAP 10
20"x10"x5´ 3 (1´)
20 x4 20 5´ 15
10 AFAP 10 AMRAP 20
20"x10"x5´ 3 (1´)
20 x4 20 5´ 20
15 AFAP 15 AMRAP 15
20"x10"x5´ 3 (1´)
20 x4 20 5´ 30
20 AFAP 20 AMRAP 30
20"x10"x5´ 3 (1´)
10 x4 10 5´ 15
20" AFAP 20" AMRAP 30"
20"x10"x5´ 3 (1´)
20 x4 20 5´ 20
50%
17,5 kg + -
12,5 kg + -

15 kg + -
 4 (50") 40
3 (1´) 16
3 (1´) 13 lad
3 (1´) 12
3 (1´)
3 (1´)
3 (1´)

4 (50") 25
4 (1´) 25
3 (1´) 26
3 (1´) 20
4 (50") hacer con banda
4 (1´) 10
3 (1´) 35

4 (50")
4 (1´) 12l
3 (1´) 65
3 (1´) 22
4 (50") 7.5
4 (1´) 8lad
3 (1´) 15

4 (50") 10
4 (1´) 10
3 (1´) 10
3 (1´)
3 (1´)
3 (1´)
3 (1´)

1´)

1´)

1´)

1´)

1´)