Hoy tuve un d铆a tranquilo. Quer铆a salir a trotar, pero mejor lo dejo para el jueves. Lo que s铆 no me gust贸 de hoy es que un amigo me trajo su tel茅fono para hacerle un trabajo, y por la falta de luz no pude utilizar mi PC para ayudarlo, pero bueno, ya ser谩 ma帽ana que lo ayudar茅 con eso. En la tarde vinieron dos amigos m铆os a mi casa para entrenar juntos. Los tres hicimos front lever: a uno le puse su rutina y el otro ya sab铆a lo que iba a hacer.
Yo, en el entrenamiento de hoy, estuve m谩s enfocado en ganar fuerza en las pull-ups, haciendo un entrenamiento mayormente enfocado en ellas. Empec茅 el entrenamiento con 3 series de 2 pull-ups en full front, m谩s 2 segundos de front lever one arm y 3 segundos en full front lever. Luego hice 3 series de un aguante en touch, m谩s un aguante en front lever one a una pierna, y terminando con un aguante en full. Despu茅s hice 3 series de 3 pull-ups en half, m谩s un aguante de front lever. Segu铆 con 3 series de 5 pull-ups en half mariposa, m谩s un aguante en front. Despu茅s hice 3 series de 5 pull-ups abiertas, m谩s un aguante en tuck one arm, y termin茅 con 3 series de 2 presses de front.
Lo bueno de hoy es que por fin empec茅 a practicar el Hefesto con una rutina que yo mismo hice. La verdad no s茅 si me ayude mucho, pero poco a poco ver茅 qu茅 tal me ayuda y la ir茅 mejorando. La rutina empez贸 con 3 series de 4 repeticiones de Hefesto con los pies en el piso, como si estuviera haciendo pull-ups en back lever. Despu茅s hice 3 series de corean dis y termin茅 con 3 series de negativas de Hefesto.
Tambi茅n hice b谩sicos para hipertrofiar: hice dominadas explosivas, muscle-ups, dominadas abiertas y dominadas supinas. Y bueno, para ma帽ana, dependiendo de c贸mo amanezca, puede que vaya al Parque Metropolitano a hacer un poco de freestyle
Today was a calm day. I wanted to go for a run, but I鈥檒l leave that for Thursday. What I didn鈥檛 like about today is that a friend brought me his phone to do some work on it, and because of the power outage, I couldn鈥檛 use my PC to help him. But anyway, I鈥檒l help him with that tomorrow. In the afternoon, two of my friends came over to my house to train together. The three of us did front lever鈥攐ne of them followed a routine I gave him, and the other already knew what he was going to do.
In today鈥檚 training, I focused more on building strength in pull-ups, doing a workout mostly centered around them. I started with 3 sets of 2 pull-ups in full front, plus 2 seconds of one-arm front lever and 3 seconds in full front lever. Then I did 3 sets of a hold in touch, plus a hold in one-leg front lever, finishing with a hold in full. After that, I did 3 sets of 3 pull-ups in half, plus a front lever hold. I continued with 3 sets of 5 butterfly half pull-ups, plus a front lever hold. Then I did 3 sets of 5 wide pull-ups, plus a tuck one-arm hold, and finished with 3 sets of 2 front presses.
The good thing about today is that I finally started practicing the Hefesto with a routine I made myself. Honestly, I鈥檓 not sure if it鈥檒l help much, but little by little I鈥檒l see how it goes and improve it as I go. The routine started with 3 sets of 4 reps of Hefesto with feet on the ground, as if I were doing back lever pull-ups. Then I did 3 sets of Korean dips and finished with 3 sets of Hefesto negatives.
I also did basics for hypertrophy: explosive pull-ups, muscle-ups, wide pull-ups, and supine pull-ups. And well, depending on how I feel tomorrow morning, I might head to the Metropolitan Park to do a bit of freestyle.
 @stephen-swc | @stephen-swc |
**
INSTAGRAM |