cierre de la semana de entrenamiento 💪
closing of the training week 💪
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Cierre de la semana 💪
Cerramos la semana con una excelente rutina de front lever. Fue el segundo entrenamiento de front de la semana pasada, un día intenso en el que reduje las series de cada ejercicio: en lugar de tres, realicé dos, ya que teníamos una reunión con Manuel Ramos, quien estaba en Falcón.
Aumenté la dificultad con algunas pequeñas modificaciones: ajustes leves pero muy efectivos para lo que estamos buscando mejorar. La exigencia se notó, pero nos fue muy bien, obteniendo buenos resultados sobre los que debemos seguir trabajando para mejorar nuestras condiciones actuales de fuerza, resistencia y postura.
A continuación les dejo la rutina por si quieren echarle un vistazo. Con esta rutina iniciamos el mesociclo:
### Closing the Week 💪
We closed the week with an excellent front lever routine. It was the second front lever workout of last week, an intense day in which I reduced the sets of each exercise: instead of three, I did two, since we had a meeting with Manuel Ramos, who was in Falcón.
I increased the difficulty with some small modifications: slight but very effective adjustments for what we're looking to improve. The demand was noticeable, but we did very well, obtaining good results that we must continue to work on to improve our current strength, endurance, and posture.
Below is the routine in case you want to take a look. With this routine, we begin the mesocycle:
---
Rutina inicial:
- 3x pull-ups a touch 3 seg + front 3 seg + 3 seg one arm front lever
- 3x aguante de touch + 3 seg front
- 3x 3–5 pull-ups de front con forma (goma)
- 3x 1+2+3 pull-ups tuck a touch
- 3x 7–10 pull-ups tuck a touch
Rutina actual (con modificaciones):
Ya estamos en la etapa final del mesociclo, que termina este VIERNES de la primera semana de octubre:
- 3x 2 pull-ups a touch 3 seg + press a touch 3 seg + front 3 seg + 3 seg one arm front lever
- 3x pull-up a touch 3 seg o más + aguante de front 3 seg
- 3x 3–5 pull-ups de front con forma y destop en la segunda (goma)
- 3x 1+2+3 pull-ups tuck a touch
- 3x 7–10 pull-ups tuck a touch
En esta rutina también contamos con la asesoría de Henry Hernández. ¡Vamos mejorando muchísimo! 👍
Somos SWC
Nos vemos en el próximo post.
Initial routine:
- 3x one-touch pull-ups for 3 seconds + 3-second front chin-up + 3-second one-arm front chin-up
- 3x one-touch hold + 3-second front chin-up
- 3x 3-5 front chin-ups with a form (rubber band)
- 3x 1+2+3 one-touch pull-ups
- 3x 7-10 one-touch pull-ups to bend
Current routine (with modifications):
We are now in the final stage of the mesocycle, which ends this Friday, the first week of October:
- 3x 2 one-touch pull-ups for 3 seconds + 3-second one-touch press + 3-second front chin-up + 3-second one-arm front chin-up
- 3x one-touch pull-ups for 3 seconds or more + 3-second front chin-up
- 3x 3-5 front chin-ups with a form and a stop on the second chin (rubber band)
- 3x 1+2+3 Pull-ups with a twist
- 3x 7-10 pull-ups to double with a twist
We also had the guidance of Henry Hernández for this routine. We're improving a lot! 👍
We are SWC
See you in the next post.
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Creditos
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Credits
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Camara
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Camera
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@kley-sw
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@kley-sw
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Edición
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Edition
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@kley-sw
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@kley-sw
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Día
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Day
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miércoles
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wenesday
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**Fecha de publicación.**
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**Publication date**
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1/10/2025
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1/10/2025
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### DETALLES DE LA EDICIÓN
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Dispositivo
Spark-10-Pro Plus
Aplicación
[Cap Cut](https://www.capcut.com/es-es/)
Traductor:
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