FASE 1 DÍA 1

Aaron

You have to complete the job as follows:

First

In the warm-up you take 10 min, 5 min for joint mobility and 5 min on the treadmill

On the treadmill we will be 3 minutes slowly, leveling up little by little and the last 2 minutes will be intervals of
30 seconds running at the maximum possible effort and 30 seconds of rest for 3 times

Second

We entered at Triset

We are going to insert 3 exercises in the following order

Triset A Insert the exercises 3 times A1, A2, A3 (rest 1 min) A1, A2,A3 (rest 1 min) A1, A2, A3

Triset B Insert the exercises 3 times B1, B2, B3 (rest 1 min) B1, B2, B3 (rest 1 min) B1, B2- B3

Triser C Insert the exercises 3 times C1, C2,C3, (rest 1 min) C1, C2,C3 (rest 1 min) C1, C2,C3

Each triset should not last more than 15 min of execution

A1, B1 and C1 we will test the 17lb weight 10 to 12 reps x 3 set

B1, B2 is body weight and B3 we will test 17lb

C1, C2 and C3 we will test from 30 sec to 1 min

Heating Triset A Triset B Triset  C Stretch

Down/ Up/ 3 series 3 series 3 series 15 sec each

Run 1 series exercise

DOWN A1 Goblet Squat B1 Zumo C1 Deadlift bb cobra and back

1 Joint Mobility butterfly

2 Joint Mobility half butterfly

3 Joint Mobility

4 joint mobility A2 Push up pause B2 Triceps C2 Row bb shoulder stretch

5 Joint Mobility biceps stretch

6 Joint Mobility chest stretch

 Treadmill A3 Plank up and C3 Oblicuos C3 Escaladores
down 30 - 60 sec

Fase 1 day 2

Aaron

you have to complete the job as follows:

First

In the warm-up you take 10 min, 5 min for joint mobility and 5 min on the treadmill

On the treadmill we will be 3 minutes slowly, leveling up little by little and the last 2 minutes will be intervals of
30 seconds running at the maximum possible effort and 30 seconds of rest for 3 times

We entered at Triset

We are going to insert 3 exercises in the following order

FIRST

PAR

Chest press and mobility you are going to use weight with the bar progressively, you can start with
12lb per side and you will do a maximum of 10 repetitions, when you can no longer do 10 repetitions,
that is the maximum weight. example 1 round 12lb x 10 reps, 2nd round 17lb for 8 reps, 3rd round 17lb
6 reps. MOBILITY IS 10 REPS.

Triset A Insert the exercises 3 times A1, A2, A3 (rest 1 min) A1, A2,A3 (rest 1 min) A1, A2, A3

Triset B Insert the exercises 3 times B1, B2, B3 (rest 1 min) B1, B2, B3 (rest 1 min) B1, B2- B3

Triser C Insert the exercises 3 times C1, C2,C3, (rest 1 min) C1, C2,C3 (rest 1 min) C1, C2,C3

Each triset should not last more than 15 min of execution

A1 and C1 12lb per side

A2 and C2 17lb per side

All other exercises with body weight

Do not forget that stretching is essential for the early recovery of your body, do it for 15 seconds
each exercise

Heating Par Triset A Triset  B Triset C Stretch

 Down/ Up/ 15 sec each
Run 1 exercise
series

1 Joint chest A1 Shoulder B1 Chin ups C1 Biceps bb cobra and back

Mobility press Press BB
butterfly
2 Joint
Mobility half butterfly

3 Joint
Mobility

4 joint mobility A2 bulgarian B2 Supine C2 Hip Thrust shoulder stretch

mobility escapular squat hammy curl (SB
- balon de biceps stretch
5 Joint
estabilidad)
Mobility chest stretch

6 Joint
Mobility

treadmill A3 anti B3 Oblicuos C3 plank

extension
supine

FASE 1 DÍA 3

Each mobility exercise you have 10 reps or seconds for two series

The indications for performing triset are the same, there is no change

A1 and B1 with 17.5 lb

C2 12.5 lb per side

All other exercises with body weight

Do not forget that stretching is essential for the early recovery of your body, do it for 15 or 20 seconds
each exercise

WARM UP Triset A Triset B Triset C Strench

Down/ Up/
15 sec each
Run 1 series
exercise

1 Joint Mobility A1 Squat - BB B1 Squad C1 Step Down - BW cobra and back
Lateral (45 cm)
2 Joint Mobility butterfly
3 Joint Mobility half butterfly
4 joint mobility A2 Inverted B2 Triceps C2 Z Press DB shoulder stretch
Row Bent knee
5 Joint Mobility biceps stretch

6 Joint Mobility chest stretch

treadmill A3 Roll out B3 oblique - C3 Crunch

crunch