Diario de Jilc

jilc · Post by **jilc** » Mon Apr 13, 2020 4:59 pm

A1. One Leg Planche cl + Maltese Push Ups 5x
A2. Front Lever 5x
B1. Free HSPU 4x
B2. Muscle Ups + Horizontal Pulls 4x
C1. Flexiones Incas + Flexiones Explosivas 4x
C2. Shrimp Squats cl 4x
D1. Zancadas con salto + Sentadillas con salto 3x
D2. L-Sit 3x
E. Hollow Body Rocks + Superman Rocks 3x

jilc · Post by **jilc** » Tue Apr 14, 2020 5:29 pm

A1. Handstand to Straddle Planche + PPPU 5x ambos
A2. Advanced Tuck Front Lever Pull Ups 5x
B1. Wall HSPU 4x
B2. OAC cl + Dominadas a esternón 4x ambos
C1. Flexiones con palmada en muslo + Flexiones Superman 4x ambos
C2. Shrimp Squats cl 4x
D1. Mountain Climbers + Half Burpees 3x ambos
D2. Leg Lifts 3x
E. V Sit Ups + Superman 3x ambos

jilc · Post by **jilc** » Wed Apr 15, 2020 5:05 pm

A1. Bent Arm Straddle Planche + Maltese Push Ups 5x ambos
A2. Back Lever 5x
B1. Free HSPU 4x
B2. Chin Ups + False Grip Pull Ups 4x ambos
C1. Tiger Bend Push Ups + Skull Crushers 4x ambos
C2. Pistols cl 4x
D1. Close Squats + Wide Squats 3x ambos
D2. V-Sit 3x
E. V Sit Ups + Superman 3x ambos

jilc · Post by **jilc** » Thu Apr 16, 2020 6:54 pm

SKILLS:
A. Handstand 4x
B. V-Sit 4x

FULLBODY:
C. Free HSPU 4x
D. OAC cl 4x
E. Flexiones Inca 4x
F. V Sit Ups 4x
G. PPPU supinas 4x
H. Shrimp Squats cl 4x

jilc · Post by **jilc** » Fri Apr 17, 2020 4:46 pm

Hollowback Handstand 4x
V-Sit 4x
Free HSPU 4x
Front Lever 4x
Superman Push Ups 4x
Side to side Pull Ups 4x
Bent Arm Straddle Planche 4x
Pistols cl 4x

jilc · Post by **jilc** » Sat Apr 18, 2020 12:39 pm

Bent Arm Handstand 4x
Forearmstand 4x
Wall HSPU 4x
Back Lever 4x
Archer Push Ups 4x
L-Sit Chin Ups 4x
Dolphin Push Ups 4x
Shrimp Squats cl 4x

jilc · Post by **jilc** » Sun Apr 19, 2020 5:43 pm

Animal Flow de calentamiento.

Rutina de la aplicación Calisteniapp: Drop sets full body - Nivel Avanzado.

jilc · Post by **jilc** » Mon Apr 20, 2020 3:38 pm

Calentamiento: Animal Flow

V-Sit 4x
Handstand 4x
Free HSPU 4x
Front Lever 4x
Dips 4x
OAC cl 4x
Tiger Bend Push Ups 4x
Shrimp Squats cl 4x

jilc · Post by **jilc** » Tue Apr 21, 2020 7:12 pm

Calentamiento: Animal Flow

Rana a pino 4x3
Advanced tucked planche 4x15sg
Pino recto 4x20sg
Planche lean push ups 4x10
Tucked planche 4x20sg
Flexiones a pino asistidas 4x15

jilc · Post by **jilc** » Wed Apr 22, 2020 5:32 pm

Calentamiento: Animal Flow

Air Baby cl 4x
V-Sit 4x
Free HSPU 4x
Advanced Tuck Front Lever Pull Ups 4x
Inca Push Ups 4x
Horizontal Pulls 4x
L-Sit Dips 4x
Shrimp Squats cl 4x

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