Saludos comunidad de Liketu, Hivers y Hive calisthenics, el día de hoy les relataré mi entrenamiento del pasado jueves, día el cual estuvo compuesto por un entrenamiento bastante agotador y divertido de realizar. Espero que lo disfruten.
El Jueves fue un día de entrenamiento de fuerza específicamente; ese día al llegar a las barra realicé mi estiramiento habitual de todo mi cuerpo, estiramiento enfocado principalmente a las muñecas debido a la gran carga que estas conllevan al entrenar, porque al entrenar, normalmente realizo muchos muscle ups con lastre.
Posteriormente el estiramiento me puse a realizar una rutina de fuerza con lastre, rutina que consistió en los siguientes ejercicios:
| Estiraré para iniciar la rutina | series y repeticiones | descanso |
|---|---|---|
| Muscle ups con disco de 11kg | 2 series × 3-5 reps | Descanso 3min |
| Muscle ups | 2 series × 10 reps | Descanso 2min entre series |
| Dominadas con el disco de 11kg | 2 series × 16 repeticiones | Descanso de 2min entre series |
| Dominadas | 2 series × 12 repeticiones | Descanso de 2min entre series |
| Dominadas con liga | 2 series × 8 repeticiones | Descanso de 1min entre series |
| Flexiones con peso | 1 series × 3 repeticiones | Descanso de 2min entre series |
| Fondos | 2 series × 15 repeticiones | Descanso de 2min entre series |
Fue ese tipo de rutinas que te dejan con sueño y de tirarte a la cama para no levantarte hasta el día siguiente; definitivamente me dejó muy cansado y fatigado.
Si llegaste hasta aquí: ¡Muchas gracias por mi post! Nos vemos en una próxima edición. 💪🏻🔥
English version
Greetings Liketu, Hivers and Hive calisthenics community, today I will tell you about my training last Thursday, a day which was composed by a quite exhausting and fun training. I hope you enjoy it.
Friday was a resistance training day specifically; that day when I got to the bar I did my usual stretching of my whole body, stretching mainly focused on the wrists due to the great load that these carry when training, because when training, I usually do a lot of muscle ups.
After the stretching I started to perform an EMOM (Every Minute on the Minute) routine, which consisted of the following exercises:
| I will stretch to start the routine | sets and reps | rest |
|---|---|---|
| Muscle ups with 11kg disc | 2 sets × 3-5 reps | Rest 3min |
| Muscle ups | 2 sets × 10 reps | Rest 2min between sets |
| Pull-ups with 11kg disc | 2 sets × 16 reps | Weak 2min between sets |
| Pull-ups | 2 sets × 12 reps | With 2min rest between sets |
| Pull-ups with a band | 2 sets × 8 repetitions | 1min rest between sets |
| Push-ups with weights | 1 set × 3 reps | 2 min rest between sets |
| Lunges | 2 sets × 15 repetitions | 2 minutes rest between sets |
It was one of those sleepy, bed-bound routines that left me feeling like I had to go to bed the next day, and it definitely left me feeling very tired and fatigued.
If you made it this far: Thank you very much for my post! See you in a future edition. 💪🏻🔥
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