-|||---|||- BCalistenicos -|||---|||-

[BCos]

06/06/2018
Close push up 4x9, 9, 9, 9
Close chin up 4x9, 8, 8, 8
Close squat 5x15, 15, 15, 15, 15
Leg bridge 4x15, 15, 15, 15
Leg lift 4x8, 8, 8, 8

[BCos]

11/06/2018
a1. Push up 5x15, 15, 15, 15, 9
a2. Pull up 5x8, 8, 8, 8, 6
b1. Pike push up 4x8, 8, 8, 8
b2. Inverted row 4x10, 10, 10, 10

[BCos]

18/06/2018
a1. Close push up 4x10, 10, 9, 9
a2. Close chin up 4x9, 9, 8, 8
b1. Squat 4x15, 15, 15, 15
b2. Leg bridges 4x15, 15, 15, 15
c1. Calf raises 4x28, 28, 28, 28
c2. Leg lift 4x8, 8, 8, 8

[BCos]

21/06/2018
a1. Push up 5x15, 15, 15, 15, 11
a2. Pull up 5x8, 8, 8, 8, 7
b1. Pike push up 4x9, 9, 8, 7
b2. Inverted row 4x11, 11, 10, 10

[BCos]

02/07/2018
1a. Push up 3x15, 15, 15
1b. Jacknife chin up 3x15, 15, 15
2a. Hanstand 2x20", 20"
2b. Inclined row 2x15, 15
3a. Calf raises 2x25, 25
3b. Leg raises 2x15, 15

[BCos]

05/07/2018
1a. Push up 4x15, 15, 15, 12
1b. Jackknife pull up 4x15, 15, 15, 12
2a. Handstand 4x30", 30", 30", 30"
2b. Inclined row 4x15, 15, 15, 15
3. Leg raises 4x15, 15, 11, 10

[BCos]

10/07/2018
1a. Box pike push up 5x6, 6, 4, 4, 3
1b. Tuck front lever row 5x6, 6, 6, 6, 4*
2. Shrimp squat 5x6, 5, 5, 4, 3
3. One-leg calf raises 5x11, 9, 8, 8, 8

* la última serie la hice en flat tuck

[BCos]

19/07/2018
Close push up 5x11, 10, 10, 8, 7
Close chin up 5x11, 9, 7, 7, 5
Leg curl 5x9, 7, 7, 6, 6
Hanging leg lift 5x9, 9, 8, 7, 6
Full calf raises 5x30, 20, 17, 17, 19