La Caja Negra

[FoteroLarga]

Rutina 2, Semana 7, Día 1 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x40kg (15kg)
2x50kg (20kg)
----------
5x60kg (25kg)
5x60kg (25kg)
5x60kg (25kg)



Press banca
5x15kg (2'5kg)
5x15kg (2'5kg)
5x22'5kg (6'25kg)
3x30kg (10kg)
2x37'5kg (13'75kg)
----------
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x40kg (15kg)
2x50kg (20kg)
----------
5x60kg (25kg)



Fondos
12x-20kg
12x-20kg

 

[FoteroLarga]

Rutina 2, Semana 7, Día 2 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x40kg (15kg)
2x50kg (20kg)
----------
5x60kg (25kg)
5x60kg (25kg)
5x60kg (25kg)


Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x23'5kg (6'75kg)
----------
5x28'5kg (9'25kg)
5x28'5kg (9'25kg)
5x28'5kg (9'25kg)



Remo 90
5x15kg (2'5kg)
5x15kg (2'5kg)
5x20kg (5kg)
3x27'5kg (8'75kg)
2x32'5kg (11'25kg)
----------
5x38'5kg (14'25kg)
5x38'5kg (14'25kg)
5x38'5kg (14'25kg)



Dominadas
12x-25kg
10x-25kg

 

[FoteroLarga]

Rutina 2, Semana 7, Día 3 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x40kg (15kg)
2x50kg (20kg)
----------
5x61kg (25'5kg)
5x61kg (25'5kg)
5x61kg (25'5kg)



Press banca
5x15kg (2'5kg)
5x15kg (2'5kg)
5x22'5kg (6'25kg)
3x30kg (10kg)
2x37'5kg (13'75kg)
----------
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x40kg (15kg)
2x52'5kg (21'25kg)
----------
5x62'5kg (26'25kg)



Fondos
12x-15kg
9x-15kg

 

[FoteroLarga]

Rutina 2, Semana 8, Día 1 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x42'5kg (16'25kg)
2x52'5kg (21'25kg)
----------
5x62'5kg (26'25kg)
5x62'5kg (26'25kg)
5x62'5kg (26'25kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x23'5kg (6'75kg)
----------
5x28'5kg (9'25kg)
5x28'5kg (9'25kg)
5x28'5kg (9'25kg)



Remo 90
5x15kg (2'5kg)
5x15kg (2'5kg)
5x20kg (5kg)
3x27'5kg (8'75kg)
2x35kg (12'5kg)
----------
5x40kg (15kg)
5x40kg (15kg)
5x40kg (15kg)



Dominadas
12x-25kg
12x-25kg

 

[FoteroLarga]

Rutina 2, Semana 8, Día 2 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32¡5kg (11'25kg)
3x42'5kg (16'25kg)
2x52'5kg (21'25kg)
----------
5x63'5kg (26'75kg)
5x63'5kg (26'75kg)
5x63'5kg (26'75kg)



Press banca
5x12'5kg (1'25kg)
5x12'5kg (1'25kg)
5x22'5kg (6'25kg)
3x30kg (10kg)
2x37'5kg (13'75kg)
----------
5x43'5kg (16'75kg)
5x43'5kg (16'75kg)
5x43'5kg (16'75kg)



Peso muerto (S-P)
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x65kg (27'5kg)



Fondos
12x-15kg
12x-15kg

 

[FoteroLarga]

Rutina 2, Semana 8, Día 3 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x65kg (27'5kg)
5x65kg (27'5kg)
5x65kg (27'5kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x23'5kg (7'5kg)
----------
5x30kg (10kg)
5x30kg (10kg)
5x30kg (10kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x25kg (7'5kg)
2x32'5kg (11'25kg)
----------
5x40kg (15kg)
5x40kg (15kg)
5x40kg (15kg)



Dominadas
12x-20kg
8x-20kg

 

[FoteroLarga]

Rutina 2, Semana 9, Día 1 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x65kg (27'5kg)
5x65kg (27'5kg)
5x65kg (27'5kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x45kg (17'5kg)
5x45kg (17'5kg)
5x45kg (17'5kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x67'5kg (28'75kg)



Fondos
10x-10kg
10x-10kg

 

[FoteroLarga]

Rutina 2, Semana 9, Día 2 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x66kg (28kg)
5x66kg (28kg)
5x66kg (28kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x25kg (7'5kg)
----------
5x31kg (10'5kg)
5x31kg (10'5kg)
5x31kg (10'5kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x25kg (7'5kg)
2x32'5kg (11'25kg)
----------
5x40kg (15kg)
5x40kg (15kg)
5x40kg (15kg)



Dominadas
12x-20kg
9x-20kg

 

[FoteroLarga]

Rutina 2, Semana 9, Día 3 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55kg (22'5kg)
----------
5x66kg (28kg)
5x66kg (28kg)
5x66kg (28kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x46kg (18kg)
5x46kg (18kg)
5x46kg (18kg)



Peso muerto (S-P)
5x20kg (5kg)
5x20kg (5kg)
5x30kg (10kg)
3x45kg (17'5kg)
2x60kg (25kg)
----------
5x70kg (30kg)



Fondos
12x-10kg
10x-10kg

 

[FoteroLarga]

Rutina 2, Semana 10, Día 1 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55'5kg (22'75kg)
----------
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x25kg (7'5kg)
----------
5x31kg (10'5kg)
5x31kg (10'5kg)
5x31kg (10'5kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x25kg (7'5kg)
2x35kg (12'5kg)
----------
5x41kg (15'5kg)
5x41kg (15'5kg)
5x41kg (15'5kg)



Dominadas
12x-20kg
7x-20kg

 

[FoteroLarga]

Rutina 2, Semana 10, Día 2 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55'5kg (22'75kg)
----------
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x47'5kg (18'75kg)
5x47'5kg (18'75kg)
5x47'5kg (18'75kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x52'5kg (21'25kg)
2x63'5kg (26'75kg)
----------
5x72'5kg (31'25kg)



Fondos
12x-10kg
11x-10kg

 

[FoteroLarga]

Rutina 2, Semana 10, Día 3 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x32'5kg (11'25kg)
3x45kg (17'5kg)
2x55'5kg (22'75kg)
----------
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)
5x67'5kg (28'75kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x25kg (7'5kg)
----------
5x31kg (10'5kg)
5x31kg (10'5kg)
5x31kg (10'5kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x25kg (7'5kg)
2x35kg (12'5kg)
----------
5x41kg (15'5kg)
5x41kg (15'5kg)
5x41kg (15'5kg)



Dominadas
12x-20kg
7x-20kg

 

[FoteroLarga]

Rutina 2, Semana 11, Día 1 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x33kg (11'5kg)
3x45kg (17'5kg)
2x57'5kg (23'75kg)
----------
5x68'5kg (29'25kg)
5x68'5kg (29'25kg)
5x68'5kg (29'25kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x48'5kg (19'25kg)
5x48'5kg (19'25kg)
5x48'5kg (19'25kg)



Peso muerto (S-P)
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x65kg (27'5kg)
----------
5x75kg (32'5kg)



Fondos
12x-10kg
11x-10kg

 

[FoteroLarga]

Rutina 2, Semana 11, Día 2 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x60kg (25kg)
----------
5x70kg (30kg)
5x70kg (30kg)
5x70kg (30kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x27'5kg (8'75kg)
----------
5x32'5kg (11'25kg)
5x32'5kg (11'25kg)
5x32'5kg (11'25kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x27'5kg (8'75kg)
2x35kg (12'5kg)
----------
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)



Dominadas
12x-20kg
8x-20kg

 

[FoteroLarga]

Rutina 2, Semana 12, Día 1 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x60kg (25kg)
----------
5x70kg (30kg)
5x70kg (30kg)
5x70kg (30kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x48'5kg (19'25kg)
5x48'5kg (19'25kg)
5x48'5kg (19'25kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x65kg (27'5kg)
----------
5x75kg (32'5kg)



Fondos
12x-10kg
11x-10kg

 

[FoteroLarga]

Rutina 2, Semana 12, Día 2 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x60kg (25kg)
----------
5x72'5kg (31'25kg)
5x72'5kg (31'25kg)
5x72'5kg (31'25kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x27'5kg (8'75kg)
----------
5x33'5kg (11'75kg)
5x33'5kg (11'75kg)
3x33'5kg (11'75kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x27'5kg (8'75kg)
2x35kg (12'5kg)
----------
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)



Dominadas
10x-20kg
8x-20kg

 

[FoteroLarga]

Rutina 2, Semana 12, Día 3 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x62'5kg (26'25kg)
----------
5x72'5kg (31'25kg)
5x72'5kg (31'25kg)
5x72'5kg (31'25kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x50kg (20kg)
5x50kg (20kg)
5x50kg (20kg)



Peso muerto (S-P)
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x55kg (22'5kg)
2x67'5kg (28'75kg)
----------
5x77'5kg (33'75kg)



Fondos
12x-10kg
12x-10kg

 

[FoteroLarga]

Rutina 2, Semana 13, Día 1 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x65kg (27'5kg)
----------
5x75kg (32'5kg)
5x75kg (32'5kg)
5x75kg (32'5kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x27'5kg (8'75kg)
----------
5x33'5kg (11'75kg)
5x33'5kg (11'75kg)
4x33'5kg (11'75kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x27'5kg (8'75kg)
2x35kg (12'5kg)
----------
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)
5x42'5kg (16'25kg)



Dominadas
10x-20kg
9x-20kg

 

[FoteroLarga]

Rutina 2, Semana 13, Día 2 (A)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x67'5kg (28'75kg)
----------
5x77'5kg (33'75kg)
5x77'5kg (33'75kg)
5x77'5kg (33'75kg)



Press banca
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x40kg (15kg)
----------
5x51kg (20'5kg)
5x51kg (20'5kg)
4x51kg (20'5kg)



Peso muerto (P-S)
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x55kg (22'5kg)
2x67'5kg (28'75kg)
----------
5x77'5kg (33'75kg)



Fondos
8x-5kg
9x-5kg

 

[FoteroLarga]

Rutina 2, Semana 14, Día 1 (B)

Sentadilla
5x20kg (5kg)
5x20kg (5kg)
5x35kg (12'5kg)
3x50kg (20kg)
2x67'5kg (28'75kg)
----------
5x77'5kg (33'75kg)
5x77'5kg (33'75kg)
5x77'5kg (33'75kg)



Militar
5x10kg (0kg)
5x10kg (0kg)
5x15kg (2'5kg)
3x20kg (5kg)
2x27'5kg (8'75kg)
----------
5x33'5kg (11'75kg)
5x33'5kg (11'75kg)
4x33'5kg (11'75kg)



Remo 90
5x10kg (0kg)
5x10kg (0kg)
5x20kg (5kg)
3x30kg (10kg)
2x37'5kg (13'75kg)
----------
5x45kg (17'5kg)
5x45kg (17'5kg)
4x45kg (17'5kg)



Dominadas
10x-20kg
8x-20kg