Martes de front lever. Ayer pude realizar un gran entrenamiento de tir贸n donde not茅 mucha mejora con respecto al 煤ltimo entrenamiento. Veo con satisfacci贸n que estoy recuperando mi fuerza e incluso avanzando. Ya me siento m谩s c贸modo entrenando los power moves de front lever. A煤n seguir茅 unos entrenamientos m谩s en la fase de reclutamiento de fuerza en el agarre normal antes de pasar al wide completamente. En este entrenamiento realic茅 algunas series en wide, pero m谩s en modo prueba que otra cosa.
La motivaci贸n de la competencia me ayud贸 mucho. Ver la pasada de Neo con las 20 pull-ups me motiv贸 un mont贸n, al igual que la fuerza de Yisus, Henry y los dem谩s participantes. Me inspiraron a mejorar mucho.
Rutina del entrenamiento:
- Primera serie: Touch front lever + 10 pull-ups + aguante de 3 segundos.
- Segunda serie: Touch front lever + 5 pull-ups + press + aguante de 3 segundos + one arm front lever 3 segundos + pull de back lever + un hefesto.
- Tercera serie: Touch front lever + 3 pull-ups + touch press + aguante + pull de back lever.
- Cuarta serie: Wide touch front lever + 3 pull-ups + press + aguante + pull-up de back lever.
- Quinta serie: Dos pull-ups en agarre wide + press + aguante de 3 segundos + pull-up de back lever.
Cabe destacar que el volumen es "sucio" a煤n; no he conseguido la postura ideal que quiero, pero pronto trabajar茅 en ello. El resto del entrenamiento fue en progresiones bajas y con goma, pero enfocado en el mismo patr贸n de movimiento de las pull-ups.
Somos SWC, 隆nos vemos en el pr贸ximo post!
Front lever Tuesday. Yesterday I was able to do a great pull-up workout where I noticed a lot of improvement compared to the last workout. I'm pleased to see that I'm regaining my strength and even making progress. I'm already feeling more comfortable training front lever power moves. I'll still do a few more workouts in the strength recruitment phase with the regular grip before moving on to the wide grip completely. In this workout, I did a few sets with the wide grip, but more in test mode than anything else.
The motivation from the competition helped me a lot. Watching Neo's performance with the 20 pull-ups motivated me a lot, as did the strength of Yisus, Henry, and the other participants. They inspired me to improve a lot.
Workout Routine:
- First set: Touch front lever + 10 pull-ups + 3-second hold.
- Second set: Touch front lever + 5 pull-ups + press + 3-second hold + one-arm front lever for 3 seconds + back lever pull-up + one hephaestus.
- Third set: Touch front lever + 3 pull-ups + touch press + hold + back lever pull-up.
- Fourth set: Wide touch front lever + 3 pull-ups + press + hold + back lever pull-up.
- Fifth set: Two wide-grip pull-ups + press + 3-second hold + back lever pull-up.
It's worth noting that the volume is still "dirty"; I haven't achieved the ideal posture I want, but I'll work on it soon. The rest of the workout was low progressions with a rubber band, but focused on the same movement pattern as the pull-ups.
We are SWC, see you in the next post!
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