Versión en English
***I feel special gratitude to God and life for allowing me to fulfill my life purpose and be more and more focused***. Greetings @FullDeportes community, back here in the digital world. I've been busy for a few days but we're back. That doesn't mean that I have stopped my training, not at all, there has been no stop in all these days. Classes have been in full swing and I've been familiarizing myself with new tools. Today's class was great. We were summoned early in the morning to the box for a theoretical/practical class on weightlifting techniques. I share with you the planning of one of my Wod but, I am not responsible if anyone wants to execute it. I am not a coach, just a participant.
Versión en English
10 minutes of mobility. 5 minutes of stationary jogging. 5 minutes of jumping rope. Three rounds with the weightlifting bar. 5 Deadlifts 5 Hang power cleans 5 Push Jerks WorKaud AMRAP 12 minutes 5 Deadlifts with 60 kilos. 10 Box Jumps Over. 15 Push Up. Cool down: Back chain: 🦵Inchiotibials. 🧎♂️Espalda low. 🧘Buttocks.
Compartiendo Experiencia de Halterofilia
A pesar de haber estafó trabajando con barras (caseras) siempre hay diferencias. Las barras profesionales vienen ajustadas para cada entrenamiento. En el arranque del proyecto del box se incluyeron nuevas herramientas como esta a la cual hago mención y es ahora cuando más seguimiento y acompañamiento necesitamos para mejorar técnicas. La clase de hoy se ajustó a eso. Primeramente, recibimos la clase teórica con preguntas y respuestas. Fuimos guiadas para realizar cada postura y con palos de escoba, a la voz del coach seguimos instrucciones. Las posturas son realmente fuertes, se siente la presión en las lumbares, piernas y glúteos. Fuimos corrigiendo errores comunes e importantísimo a la hora de trabajar. No sólo con halterofilia obviamente, también con otros ejercicios. Pero, el peso de barra y discos influyen en que debemos tomar precauciones. Logré levantar con la técnica y en Deadlifts/Peso Muerto 70kls, hasta 60 kl estuve relativamente cómoda, al aumentar a 70kl me costó más. Los **Hang power cleans y Push Jerk** los realizamos como dije anteriormente sin peso. Vamos paso a paso. Ya el coach evaluó el comportamiento de cada una y ahora arranca otro nuevo tipo de planificación donde incluye **halterofilia.**Versión en English
**Sharing Weightlifting Experience** Despite having worked out with (homemade) barbells there are always differences. The professional bars are adjusted for each workout. In the beginning of the box project new tools were included like this one I mention and it is now when we need more follow up and support to improve techniques. Today's class was adjusted to that. First, we received the theoretical class with questions and answers. We were guided to perform each posture and with broomsticks, following the voice of the coach we followed instructions. The postures are really strong, you can feel the pressure on the lumbar, legs and buttocks. We were correcting common mistakes and very important when working. Not only with weightlifting obviously, but also with other exercises. But, the weight of the bar and discs influence that we must take precautions. I managed to lift with technique and Deadlifts/Deadlifts 70kls, up to 60 kl I was relatively comfortable, increasing to 70kl cost me more. The Hang power cleans and Push Jerk we performed as I said before without weight. Let's go step by step. The coach has already evaluated the behavior of each one and now starts another new type of planning where weightlifting is included.
Wod de Cierre y Resistencia
**AMRAP** de 12 minutos que se hacen eternos pero bien, excelente este último trabajo después de casi dos horas intensas. En un circuito, las seis mujeres del grupo mañanero, sin hacer descanso, pasamos por cada estación. ¿Doce minutos? Ja,ja,ja parecen no ser nada... Completamos el cierre con estiramiento y masajes lumbares. 💆♂️ Los huesos traqueaban por todos lados ja,ja,ja. Fue una experiencia enriquecedora que abre nuevas puertas para la salud, bienestar físico y emocional. ¿Hubo cansancio? Sí, por supuesto que sí. Seguramente mañana las lumbares amanecen cargadas. Es importante hacer movilidades y darle cariño a esa parte baja de la espalda. Yo me apoyo con el taichi, se los recomiendo. Es todo por ahora, seguiremos viajando en este mundo de entrenamientos.Versión en English
**Closing Wod and Resistance** AMRAP of 12 minutes, which is a long but excellent last workout after almost two intense hours. In a circuit, the six women in the morning group, without a break, we went through each station. 12 minutes? Ha,ha,ha seem like nothing.... We completed the closing with stretching and lumbar massages. 💆♂️ Bones were rattling all over the place ha,ha,ha,ha. It was an enriching experience that opens new doors for health, physical and emotional well-being. Was there fatigue? Yes, of course there was. Surely tomorrow the lumbars will be loaded. It is important to mobilize and give love to the lower back. I support myself with taichi, I recommend it. That's all for now, we will continue traveling in this world of training.