1º Ciclo

Micro-ciclo:
Lunes Martes Miércoles Jueves Viernes Sábado Domingo

Meso-ciclo:
Semana Microciclo

15 Agosto Adaptación

Carga

Carga

Carga

Calentamiento:

-Vídeos movilidad y activación específica

-Saltos de comba 50

-Movilidad Articular dinámica

SQ 125
BP 75
DL 125
 Semana 1
Lunes SQ + DL
Squat Low Bar: 4x4 95 (100kg)
Block Sumo Deadlift: 3x6 90
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 5x5 55
Incline Pause DB BP: 3x14
EZ Pullover Press: 4x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 3x8 @7 90kg
Larsen Spoto BP: 3x8 @6 50kg
Seal Row: 4x8
Single DB row: 4x14
EZ Barbell Curl Biceps: 3x8
DB Hammer Curl Biceps: 3x10 1x10+10+10 (Drop Set)
Viernes SQ + Dl
2’’ Pause SQ LB: 3x3 85
Pause Sumo DL: 3x2 95(105)
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 4x3 @6 57,5kg
Fat Bar OHP: 3x6 @7 35kg
DB OHP: 3x12
Single lat pulldown: 3x15
Pull Up: 3xRIR 3
SS; 6 way: 3x8 + Face pull: 3x15

Semana 2
Lunes SQ + DL
Squat Low Bar: 4x4 100 (105) @5
Block Sumo Deadlift: 3x6 95 @4
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 5x5 57,5 8 rpe
Incline Pause DB BP: 3x14
EZ Pullover Press: 4x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 3x8 @7 92,5
Larsen Spoto BP: 3x8 @6 52,5
Seal Row: 4x8
Single DB row: 4x14
EZ Barbell Curl Biceps: 3x8
DB Hammer Curl Biceps: 3x10 1x10+10+10 (Drop Set)
Viernes SQ + Dl
2’’ Pause SQ LB: 3x3 85 @4
Pause Sumo DL: 4x2 97,5(105) @6
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 5x3 @6 60kg
Fat Bar OHP: 3x6 @8 37'5kg
DB OHP: 3x12
Single lat pulldown: 3x15
Pull Up: 3xRIR 3
SS; 6 way: 3x8 + Face pull: 3x15

Semana 3
Lunes SQ + DL
Squat Low Bar: 5x4 110 @6
Block Sumo Deadlift: 3x6 100 @4
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 5x5 60 @9
Incline Pause DB BP: 4x14
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 4x8 @7 97,5kg
Larsen Spoto BP: 4x8 @6 53kgs
Seal Row: 4x8
Single DB row: 4x14
EZ Barbell Curl Biceps: 3x8
DB Hammer Curl Biceps: 3x10 1x10+10+10 (Drop Set)
Viernes SQ + Dl
2’’ Pause SQ LB: 3x3 90 @2
Pause Sumo DL: 4x2 105(110) @6
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 6x3 @6 61kg
Fat Bar OHP: 1x6 @9 40,5 3x6 @7 38kg
DB OHP: 4x12
Single lat pulldown: 3x15
Pull Up: 4xRIR 2
SS; 6 way: 3x8 + Face pull: 3x15
 Semana 4
Lunes SQ + DL
Squat Low Bar: 5x4 115 @6,5
Block Sumo Deadlift: 3x6 105 @4 1x2 115 @4
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 5x5 62,5 @8,5
Incline Pause DB BP: 4x14
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 4x8 @8 100kg
Larsen Spoto BP: 4x8 @7 57,5kg
Seal Row: 4x8
Single DB row: 4x14
EZ Barbell Curl Biceps: 3x8
DB Hammer Curl Biceps: 3x10 1x10+10+10 (Drop Set)
Viernes SQ + Dl
2’’ Pause SQ LB: 3x3 92,5 @2
Pause Sumo DL: 4x2 110 @6
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 6x3 @6 62,5
Fat Bar OHP: 3x5 @7 40,5kg
DB OHP: 4x12
Single lat pulldown: 3x15
Pull Up: 4xRIR 2
SS; 6 way: 3x8 + Face pull: 3x15
Semana 5
Lunes SQ + DL
Squat Low Bar: 4x4 115 @5 1xamrap 115 (120x11)@9,5
Block Sumo Deadlift: 3x6 110 @6 1x2 125 @6
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 1x1 67,5 @5,5 4x5 57,5 @6
Pause DB BP: 5x8
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 1x7 @7 105 3x7 97,5@6
Larsen Spoto BP: 4x8 60 @8
Seal Row: 3x8 1x8+8+8
Single DB row: 4x14
EZ Barbell Curl Biceps: 4x8
DB Hammer Curl Biceps: 5x10
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 95 @2
Pause Sumo DL: 4x2 115 @5
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 6x3 @7 67,5kg
Fat Bar OHP: 3x5 @8 43kg
DB OHP: 4x12
Single lat pulldown: 3x15
Pull Up: 3xRIR 0
SS; 6 way: 4x8 + Face pull: 4x15
Semana 6
Lunes SQ + DL
Squat Low Bar: 3x4 110 @2
Block Sumo Deadlift: 3x6 110 @4 1x2 135 @6 142,5x2@9
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 1x1 72,5 @8 4x5 57,5 @6
Pause DB BP: 5x8
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 1x7 110 @6 3x7 97,5 @5
Larsen Spoto BP: 4x8 60 @7
Seal Row: 3x8 1x8+8+8
Single DB row: 4x14
EZ Barbell Curl Biceps: 4x8
DB Hammer Curl Biceps: 5x10
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 97,5 @2
Pause Sumo DL: 4x2 120 @7
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 7x2 @5 67,5kg
Fat Bar OHP: 1x5 @9 43 3x5 @6 40kg
DB OHP: 4x12
Single lat pulldown: 3x15
Pull Up: 3xRIR 0
SS; 6 way: 4x8 + Face pull: 4x15
Semana 7
Lunes SQ + DL
Squat Low Bar: 4x2 117,5 @5 1x1 130 @5,5
Block Sumo Deadlift: 3x6 112,5@5 1x2 147,5 @7,5
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 1x1 77,5 @8,5 o 75 1x5 60 @7 3x5 55 @6
Pause DB BP: 4x8 1x8+8+8
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 1x7 115 @7-8 3x7 100
Larsen Spoto BP: 4x8 62,5
Seal Row: 3x8 1x8+8+8
Single DB row: 4x14
EZ Barbell Curl Biceps: 4x8
DB Hammer Curl Biceps: 5x10
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 102,5 @3
Pause Sumo DL: 4x2 125 @7
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 7x2 @6 68,5kg
Fat Bar OHP: 3x6 @6 38kg
DB OHP: 3x12 1x12+12+12
Single lat pulldown: 3x15
Pull Up: 3x2 lastrado
SS; 6 way: 4x8 + Face pull: 4x15
Semana 8
Lunes SQ + DL
Squat Low Bar: 4x2 117,5 1x1 135 142,5 @6
Block Sumo Deadlift: 3x6 112,5 1x2 152,5 @8,5
Lunge: 3x20 pasos
Hamstring curl: 4x12
Cable curl biceps: 4x12
Martes BP
Tempo 4’’ Pause BP: 1x1 77,5 o 80 @9 2x5 60@7 2x5 55@6
Pause DB BP: 4x8
EZ Pullover Press: 5x10
Single triceps extension: 4x15
DB Lateral Raise: 4x14 + Face pull: 4x14
Windmill: 3x8
Jueves SQ + BP
Pause Squat High Bar: 3x7 107,5 @5
Larsen Spoto BP: 4x8 55 @6
Seal Row: 5x8
Single DB row: 4x14
EZ Barbell Curl Biceps: 4x8
DB Hammer Curl Biceps: 5x10
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 107,5 @4
Pause Sumo DL: 4x2 125 @6,5
SS, Cambered Bar Good Morning: 3x8 + Snatch Shrug: 3x15
DB French Press: 4x10
Band Crunch: 3x15 (Lento)
Sábado BP
3’’ Pause BP: 7x2 @6 70kg
Fat Bar OHP: 1x6 @8 43kg 3x6 @5 40,5
DB OHP: 5x12
Single lat pulldown: 4x15
Pull Up: 3x2 lastrado
SS; 6 way: 4x8 + Face pull: 4x15
Semana 9
Lunes SQ + DL
Squat Low Bar: 4x2 120 1x1 130 140 150 155 @7-8
Sumo Deadlift: 3x3 132,5 @7
Pause Bulgarian SQ: 3x7
Hamstring curl: 4x7
Cable curl biceps: 4x12
Martes BP
Pause BP: 4x3 65 @5,5
Incline Pause DB BP: 4x5
DB Incline Triceps Pullover: 5x8
Rope triceps extension: 4x10
DB Lateral Raise: 4x14 + Face pull: 4x14
Abs Wheel: 3x6-12
Jueves SQ + BP
Pause Squat High Bar: 1x7 117,5 @6 3x7 95 @4
2’’ Spoto BP: 3x6 57,5 @6
Seal Row: 5x8
Single DB row: 4x14
Fat Curl Biceps: 4x8
Bayesian Curl Biceps: 5x12
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 112,5 @3
Sumo DL: 4x2 122,5 @5
SS, Cambered Bar Good Morning: 3x6 + DB Shrug: 3x12
DB French Press: 4x10
Dragon Flags: 3x4-6
Sábado BP
Pin Close BP: 1x2 @7 75kg 4x3 @6 70kg
Fat Bar OHP: 4x4 @6 46kg
Multipower OHP: 3x10
Behind Back lat pulldown: 4x12
SS; Cable lateral raise: 3x8 + Face pull: 3x15

Semana 10
Lunes SQ + DL
Squat Low Bar: 4x2 122,5 1x1 135 150 162,5 @8-9
Sumo Deadlift: 3x3 140 @8
Pause Bulgarian SQ: 3x7
Hamstring curl: 4x7
Cable curl biceps: 4x12
Martes BP
Pause BP: 5x3 67,5 @5
Incline Pause DB BP: 2x5 2x12
DB Incline Triceps Pullover: 5x8
Rope triceps extension: 4x10
DB Lateral Raise: 4x14 + Face pull: 4x14
Abs Wheel: 3x6-12
Jueves SQ + BP
Pause Squat High Bar: 3x7 110 @6
2’’ Spoto BP: 4x6 57,5 @5
Seal Row: 5x8
Single DB row: 4x14
Fat Curl Biceps: 4x8
Bayesian Curl Biceps: 5x12
Viernes SQ + Dl
2’’ Pause SQ LB: 4x3 105 @4
Sumo DL: 4x2 125 @?
SS, Cambered Bar Good Morning: 3x6 + DB Shrug: 3x12
DB French Press: 4x10
Dragon Flags: 3x4-6
Sábado BP
Pin Close BP: 3x3 @6 70kg
Fat Bar OHP: 4x4 @7 50kg
Multipower OHP: 3x10
Behind Back lat pulldown: 4x12
SS; Cable lateral raise: 3x8 + Face pull: 3x15