{"id":42,"date":"2023-11-14T13:37:56","date_gmt":"2023-11-14T13:37:56","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=42"},"modified":"2025-01-14T11:00:33","modified_gmt":"2025-01-14T17:00:33","slug":"primera-pullup-principiante-gimnasia","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/primera-pullup-principiante-gimnasia\/","title":{"rendered":"Fist Pull Up"},"content":{"rendered":"<p>Conquista tu primer pull-up y transforma tu condici\u00f3n f\u00edsica con el programa <strong>First Pull Up<\/strong>! Dise\u00f1ado para elevar tu rendimiento en CrossFit, este programa te lleva paso a paso hacia la fuerza, resistencia y movilidad que necesitas. Con entrenamientos estructurados y guiados, <strong>First Pull Up<\/strong> fortalece tu cuerpo integralmente, optimizando tu t\u00e9cnica en movimientos funcionales y potenciando tu desempe\u00f1o en cada WOD (Workout of the Day). Ya sea que entrenes en casa o en el box, este programa es accesible en cualquier momento y lugar, d\u00e1ndote las herramientas para alcanzar tus metas de fitness y lograr nuevos niveles en tu progreso. \u00a1Prep\u00e1rate para superar tus l\u00edmites y conseguir resultados reales<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-3299950\" id=\"gspb_container-id-gsbp-3299950\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-0ae76af\" id=\"gspb_iconBox-id-gsbp-0ae76af\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-be863fd\" class=\"gspb_heading gspb_heading-id-gsbp-be863fd\">Semana 1<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<p>Este programa incrementa gradualmente el n\u00famero de repeticiones y sets, haci\u00e9ndose m\u00e1s exigente cada semana.<br>Puedes completarlo usando pull-ups estrictos asistidos con una caja de salto, pull-ups estrictos regulares para ganar m\u00e1s volumen, o una combinaci\u00f3n de ambos.<\/p>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-27a8936 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-27a8936-0\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-1\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-2\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-3\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-4\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-4\"><div class=\"tabtitlelabel\"><strong>D\u00eda 5<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-27a8936-5\" aria-controls=\"gspb-tab-item-content-gsbp-27a8936-5\"><div class=\"tabtitlelabel\"><strong>D\u00eda 6<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-0\" id=\"gspb-tab-item-content-gsbp-27a8936-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup with<\/p>\n\n\n\n<p>1&#215;20&nbsp;<a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Lat Pulldowns<\/a><\/p>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p>Primero completa todos los sets de:<\/p>\n\n\n\n<p>5&#215;1&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>Descansa lo necesario para completar todas las repeticiones<\/p>\n\n\n\n<p>Luego completa:<\/p>\n\n\n\n<p>2&#215;10 sets&nbsp;<a href=\"https:\/\/youtu.be\/DFr7NR55Hvc?list=TLGGct_Lc_Cur2ExODA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Active Shrugs For Pull-Up Strength<\/a><br>(descansa 20 segundos entre los sets)<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-1\" id=\"gspb-tab-item-content-gsbp-27a8936-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>1x 20&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Banded I-Ys<\/a><br>5 x 2,1,1,1,1&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>5 x1 (:03)&nbsp;<a href=\"https:\/\/youtu.be\/u7vh8mvrBpc?list=TLGGjYShUPO61yUyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Negative (Eccentric) Pull-Ups<\/a>&nbsp;* <\/p>\n\n\n\n<p>Para la fase exc\u00e9ntrica negativa, puedes usar una caja de salto para llegar a la parte superior o saltar hasta la posici\u00f3n alta.<br>(baja en una cuenta de 3 segundos)<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-2\" id=\"gspb-tab-item-content-gsbp-27a8936-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>1&#215;20&nbsp;<a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Standing Banded Pulldowns<\/a><br>[prioriza la calidad sobre la cantidad].<\/p>\n\n\n\n<p>5 x 2,1,1,1,1&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/p>\n\n\n\n<p>4x:30&nbsp;<a href=\"https:\/\/youtu.be\/DFr7NR55Hvc?list=TLGGct_Lc_Cur2ExODA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Active Shrugs For Pull-Up Strength<\/a><\/p>\n\n\n\n<p>Para aumentar la dificultad, puedes saltar hasta que la barbilla quede sobre la barra y luego bajar lentamente, manteni\u00e9ndote 30 segundos en la posici\u00f3n colgada inferior mientras realizas los encogimientos. Tambi\u00e9n puedes colocar un peso peque\u00f1o entre los muslos o usar un chaleco lastrado.<br>(descansa 20 segundos entre sets)<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-3\" id=\"gspb-tab-item-content-gsbp-27a8936-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>1&#215;20&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Banded I-Ys<\/a><br>5&#215;2,1,1,1,1&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>4&#215;1 (:04)&nbsp;<a href=\"https:\/\/youtu.be\/u7vh8mvrBpc?list=TLGGjYShUPO61yUyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Negative (Eccentric) Pull-Ups<\/a><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-4\" id=\"gspb-tab-item-content-gsbp-27a8936-4\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Hoy alternaremos entre pull-ups y shrugs.<br>\u2014Entre cada pull-up, realizar\u00e1s un set de 10 active shrugs.<\/p>\n\n\n\n<p><em>Descansa aproximadamente 15-20 segundos entre sets (puedes ajustar el descanso seg\u00fan sea necesario, siempre que completes los ejercicios indicados).<\/em><\/p>\n\n\n\n<p>1&#215;20&nbsp;<a href=\"https:\/\/youtu.be\/PvzUZF89TVE?list=TLGGSXKMUYqv6ZgyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Face Pulls<\/a><\/p>\n\n\n\n<p>5&#215;10&nbsp;<a href=\"https:\/\/youtu.be\/DFr7NR55Hvc?list=TLGGct_Lc_Cur2ExODA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Active Shrugs For Pull-Up Strength<\/a><\/p>\n\n\n\n<p>Para aumentar la dificultad, puedes saltar hasta que la barbilla quede sobre la barra y luego bajar lentamente, realizando 10 shrugs en la posici\u00f3n colgada inferior.<br><em>(descansa 20 segundos entre sets)<\/em><\/p>\n\n\n\n<p>5&#215;2,1,1,1,1&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-27a8936-5\" id=\"gspb-tab-item-content-gsbp-27a8936-5\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>1&#215;15&nbsp;<a href=\"https:\/\/youtu.be\/yKUxIH03fCc?list=TLGGb6-6TfAANbEyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lat Rows<\/a><br>5&#215;2<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>1x:30&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=PtxPHXIcHo0\" target=\"_blank\" rel=\"noreferrer noopener\">Chin Over Bar Hold<\/a><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-d07f2e5\" id=\"gspb_container-id-gsbp-d07f2e5\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-1b8ebc9\" id=\"gspb_iconBox-id-gsbp-1b8ebc9\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-e59e618\" class=\"gspb_heading gspb_heading-id-gsbp-e59e618\">Semana 2<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-c4b46b8 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-0\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-1\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-2\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-3\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-4\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-4\"><div class=\"tabtitlelabel\"><strong>D\u00eda 5<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-c4b46b8-5\" aria-controls=\"gspb-tab-item-content-gsbp-c4b46b8-5\"><div class=\"tabtitlelabel\"><strong>D\u00eda 6<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-0\" id=\"gspb-tab-item-content-gsbp-c4b46b8-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><a href=\"https:\/\/youtu.be\/6Fc0u9xPkL8?list=TLGG4pG5ESyo0KwyMzEyMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1 x 2:00 Bench Thoracic Spine Extension Mobilization<\/a><br>3x:30&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=kKXyCA7i-20\" target=\"_blank\" rel=\"noreferrer noopener\">Active Static Hang<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-1\" id=\"gspb-tab-item-content-gsbp-c4b46b8-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<\/p>\n\n\n\n<p>1&#215;30&nbsp;<a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Lat Pulldowns<\/a><\/p>\n\n\n\n<p>Alternar entre <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a> y <a href=\"https:\/\/youtu.be\/u7vh8mvrBpc?list=TLGGjYShUPO61yUyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Negative (Eccentric) Pull-Ups<\/a><\/p>\n\n\n\n<p>3-2-2-2-2<\/p>\n\n\n\n<p>Para los Negative Lowers, intenta bajar en una cuenta de 3 segundos por cada repetici\u00f3n.<br>Salta o usa una caja de salto para llegar a la parte superior del pull-up y as\u00ed poder hacer 2 seguidos.<\/p>\n\n\n\n<p>Descansa entre sets para lograr completar todos con \u00e9xito &#8211;<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-2\" id=\"gspb-tab-item-content-gsbp-c4b46b8-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<\/p>\n\n\n\n<p>3&#215;8&nbsp;&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=bmRr-B3xxRs\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Push-up<\/a><br>3&#215;8&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold Lat Pull Downs<\/a><br><\/p>\n\n\n\n<p>Despu\u00e9s<\/p>\n\n\n\n<p>5&#215;5&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/p>\n\n\n\n<p>T\u00f3mate el tiempo de descanso que necesites para lograr todos los sets unbroken<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-3\" id=\"gspb-tab-item-content-gsbp-c4b46b8-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<\/p>\n\n\n\n<p>1&#215;20&nbsp;<a href=\"https:\/\/youtu.be\/PvzUZF89TVE?list=TLGGSXKMUYqv6ZgxNDEyMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Band Face Pulls<\/a><br><\/p>\n\n\n\n<p>Ahora<\/p>\n\n\n\n<p>5&#215;3 <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br><\/p>\n\n\n\n<p>Acumula :45 segundos de:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=PtxPHXIcHo0\" target=\"_blank\" rel=\"noreferrer noopener\">Chin Over Bar Hold<\/a><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-4\" id=\"gspb-tab-item-content-gsbp-c4b46b8-4\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<\/p>\n\n\n\n<p>1x 01:00 minuto&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=bmRr-B3xxRs\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Push-up<\/a><br><\/p>\n\n\n\n<p>Alterna entre los siguientes ejercicios<\/p>\n\n\n\n<p>3-3-3-3-2&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>:30, :25, :20, :15, :10 segundos&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold Lat Pull Downs<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-c4b46b8-5\" id=\"gspb-tab-item-content-gsbp-c4b46b8-5\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup <\/p>\n\n\n\n<p>1&#215;15&nbsp;<a href=\"https:\/\/youtu.be\/yKUxIH03fCc?list=TLGGb6-6TfAANbEyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Lat Rows<\/a><br>5&#215;3 <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br><\/p>\n\n\n\n<p>Then<br>5&#215;3&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>3&#215;30,20,10 (rest :20)&nbsp;<a href=\"https:\/\/youtu.be\/DFr7NR55Hvc?list=TLGGct_Lc_Cur2ExODA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Active Shrugs For Pull-Up Strength<\/a><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-c810857\" id=\"gspb_container-id-gsbp-c810857\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-f7eee0b\" id=\"gspb_iconBox-id-gsbp-f7eee0b\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-26d38c5\" class=\"gspb_heading gspb_heading-id-gsbp-26d38c5\">Semana 3<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-41c51ab gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-41c51ab-0\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-41c51ab-1\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-41c51ab-2\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-41c51ab-3\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-41c51ab-4\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-4\"><div class=\"tabtitlelabel\"><strong>D\u00eda 5<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-41c51ab-5\" aria-controls=\"gspb-tab-item-content-gsbp-41c51ab-5\"><div class=\"tabtitlelabel\"><strong>D\u00eda 6<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-0\" id=\"gspb-tab-item-content-gsbp-41c51ab-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>3&#215;10,8,6 rest: :30&nbsp;<a href=\"https:\/\/youtu.be\/L6p5v2DqjJM?list=TLGGwNLUWHLeJfMxNDEyMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Flexion Eccentrics<\/a><br>3x:45 rest: :30&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=kKXyCA7i-20\" target=\"_blank\" rel=\"noreferrer noopener\">Active Static Hang<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-1\" id=\"gspb-tab-item-content-gsbp-41c51ab-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup<\/p>\n\n\n\n<p>15<a href=\"https:\/\/www.youtube.com\/shorts\/XkBR9ZErYAQ\"> Chest to Bar banded pull-downs<\/a><strong><br><\/strong>:45 sec <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles<\/a><br><\/p>\n\n\n\n<p>Then<\/p>\n\n\n\n<p>5 x 4,3,3,3,3 <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-2\" id=\"gspb-tab-item-content-gsbp-41c51ab-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>2 sets x 20 sec <a href=\"https:\/\/www.youtube.com\/shorts\/WiOsdaGwRpA\">Hollow Hold<\/a><\/strong><br>[Descansa 20 segundos entre rondas]<br><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Completa <a href=\"http:\/\/Toe-Assist Pull-Up\">Toe-Assist Pull Ups<\/a> <\/strong><br><strong>4-4-3-3-3<\/strong><\/p>\n\n\n\n<p>Alternar con:<br><strong><a href=\"https:\/\/www.youtube.com\/shorts\/IMvvF2PsIzM\">Negative Pull Ups<\/a><\/strong> [el tiempo de descenso disminuye en cada serie]:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Serie 1: 1 repetici\u00f3n, descenso de 5 segundos<\/li>\n\n\n\n<li>Serie 2: 2 repeticiones, descenso de 4 segundos<\/li>\n\n\n\n<li>Serie 3: 1 repetici\u00f3n, descenso de 3 segundos<\/li>\n\n\n\n<li>Serie 4: 2 repeticiones, descenso de 2 segundos<\/li>\n\n\n\n<li>Serie 5: 1 repetici\u00f3n, descenso de 1 segundo<\/li>\n<\/ul>\n\n\n\n<p><strong>&#8211; Descansa lo necesario para completar con \u00e9xito todas las series y repeticiones.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-3\" id=\"gspb-tab-item-content-gsbp-41c51ab-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><\/p>\n\n\n\n<p><strong>Alterna 2 series de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 <a href=\"https:\/\/www.youtube.com\/shorts\/XkBR9ZErYAQ\">Chest to Bar banded pull-downs<\/a><\/li>\n\n\n\n<li>30 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=Pp_bHT0Sweo\">Scap Hanging Circles<\/a><br><strong>&#8211; Descansa 20 segundos entre series &#8211;<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Completa <a href=\"http:\/\/Toe-Assist Pull Ups\">Toe-Assist Pull Ups<\/a><br><strong>4-4-4-3-3<\/strong><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-4\" id=\"gspb-tab-item-content-gsbp-41c51ab-4\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Acumula 60 segundos en <strong><a href=\"https:\/\/www.youtube.com\/shorts\/WiOsdaGwRpA\">Hollow Hold<\/a><\/strong><\/strong><br>[Aseg\u00farate de que la zona lumbar est\u00e9 presionando contra el suelo y los hombros est\u00e9n levantados del suelo].<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Completa <a href=\"http:\/\/Toe-Assist Pull Ups\">Toe-Assist Pull Ups<\/a><\/strong><br><strong>4-4-4-4-3<\/strong><br><strong>&#8211; Descansa lo necesario para completar cada serie sin pausas &#8211;<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Completa <strong>3 series de 3 <strong><a href=\"https:\/\/www.youtube.com\/shorts\/IMvvF2PsIzM\">Negative Pull Ups<\/a><\/strong><\/strong><br>[Desciende tan lento como puedas, pero completa 3 repeticiones seguidas en cada serie.]<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-41c51ab-5\" id=\"gspb-tab-item-content-gsbp-41c51ab-5\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Alterna entre:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/shorts\/XkBR9ZErYAQ\">Chest to Bar banded pull-downs<\/a><\/strong> a m\u00e1xima intensidad [prioriza la calidad, no la velocidad].<\/li>\n\n\n\n<li>30 segundos de <strong><a href=\"https:\/\/www.youtube.com\/shorts\/KktLvdnuBtE\">Hanging Active Shrugs for Pull Ups<\/a><\/strong>.<br><strong>&#8211; Descansa 30 segundos antes de comenzar la segunda ronda &#8211;<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>LUEGO:<\/strong><br>Completa <strong><a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/strong><br><strong>4-4-4-4-4<\/strong><br><strong>&#8211; Cada serie debe ser sin pausas, descansa lo necesario para lograrlo.<\/strong><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-a8034f8\" id=\"gspb_container-id-gsbp-a8034f8\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-34f9ada\" id=\"gspb_iconBox-id-gsbp-34f9ada\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-b257d82\" class=\"gspb_heading gspb_heading-id-gsbp-b257d82\">Semana 4<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-cf31c23 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-cf31c23-0\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf31c23-1\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf31c23-2\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf31c23-3\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf31c23-4\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-4\"><div class=\"tabtitlelabel\"><strong>D\u00eda 5<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-cf31c23-5\" aria-controls=\"gspb-tab-item-content-gsbp-cf31c23-5\"><div class=\"tabtitlelabel\"><strong>D\u00eda 6<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-0\" id=\"gspb-tab-item-content-gsbp-cf31c23-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>3 x 20,15,10 <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a> &amp; Thoracic Mobility<\/p>\n\n\n\n<p>rest: 00:15 <br><\/p>\n\n\n\n<p>1x 00:2:00 <a href=\"https:\/\/www.youtube.com\/watch?v=lqy8oud8FgQ\">Active Static Hang<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-1\" id=\"gspb-tab-item-content-gsbp-cf31c23-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Calentamiento:<br><a href=\"https:\/\/www.youtube.com\/shorts\/20xtfGZ37nw\">45 Banded Bicep Curls<\/a><\/p>\n\n\n\n<p>Alterna entre:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a>: 5-4-4-4-4<br><a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\">Kip Shape Drill:<\/a> 5-4-3-2-1<\/p>\n\n\n\n<p>Descansa 30 segundos entre series &#8211;<br><\/p>\n\n\n\n<p>Este ejercicio est\u00e1 dise\u00f1ado para fortalecer los dorsales (lats). Deber\u00edas sentir el trabajo en el core y los dorsales, adem\u00e1s de empezar a introducir el arco y la posici\u00f3n hollow que se usa en los Kipping Pull Ups, una vez que se domine el movimiento estricto.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-2\" id=\"gspb-tab-item-content-gsbp-cf31c23-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Completa <\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><br>5-5-4-4-4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa lo necesario para completar cada serie sin pausas &#8211;<\/li>\n<\/ul>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p>10 rep  <a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\">Kip Shape Drill<\/a><br>El objetivo de este ejercicio es fortalecer los dorsales (lats) para mejorar el jal\u00f3n.<br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conc\u00e9ntrate en mantener los brazos rectos y una posici\u00f3n de Hollow Body para activar los dorsales.<\/li>\n<\/ul>\n\n\n\n<p>Finalmente, completa estos <strong><a href=\"https:\/\/www.youtube.com\/shorts\/IMvvF2PsIzM\">Negative Pull Ups<\/a><\/strong>:<\/p>\n\n\n\n<p>4 repeticiones con un descenso de 3 segundos<br>&#8212; Descansa 60 segundos &#8212;<br>3 repeticiones con un descenso de 3 segundos<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-3\" id=\"gspb-tab-item-content-gsbp-cf31c23-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Calentamiento:<br>90 segundos de <a href=\"https:\/\/www.youtube.com\/shorts\/20xtfGZ37nw\">Banded Bicep Curls<\/a><\/p>\n\n\n\n<p>Completa 5 series de <strong><a href=\"http:\/\/Toe-Assist Pull-Up\">Toe-Assist Pull Ups<\/a> <\/strong>:<br>5-5-5-4-4<\/p>\n\n\n\n<p>Luego, completa 3 series de <a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold Lat Pull Downs<\/a>:<\/p>\n\n\n\n<p>Serie 1: 20 segundos<br>Serie 2: 15 segundos<br>Serie 3: 10 segundos<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa aproximadamente 30 segundos entre series.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-4\" id=\"gspb-tab-item-content-gsbp-cf31c23-4\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Completa <strong><a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a><\/strong>:<br>5-5-5-5-4<\/p>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/shorts\/WP9CIzJgdHo\">Kip Shape Drill<\/a>:<br>2 series de 6 repeticiones<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Descansa 30 segundos entre series &#8211;<br>El objetivo de este ejercicio es fortalecer los dorsales (lats) para mejorar el jal\u00f3n.<\/li>\n\n\n\n<li>Conc\u00e9ntrate en mantener los brazos rectos y una posici\u00f3n de Hollow Body para activar los dorsales.<\/li>\n<\/ul>\n\n\n\n<p>Luego:<\/p>\n\n\n\n<p>10 repeticiones <strong> <strong><a href=\"https:\/\/www.youtube.com\/shorts\/IMvvF2PsIzM\">Negative Pull Ups<\/a><\/strong><\/strong> <\/p>\n\n\n\n<p>con un descenso de 3 segundos, salta o usa una caja para llegar a la posici\u00f3n inicial del Pull Up.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-cf31c23-5\" id=\"gspb-tab-item-content-gsbp-cf31c23-5\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Completar <strong><a href=\"http:\/\/Toe-Assist Pull Ups\">Toe-Assist Pull Ups<\/a><\/strong><br>5-5-5-5-5<br>-Descansa lo suficiente para que cada serie sea ininterrumpida.<\/p>\n\n\n\n<p>Luego, completa <a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold Lat Pull Downs<\/a><br>4 series x 8 repeticiones<br>-Descansa 30 segundos entre series-<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-container gspb_container gspb_container-gsbp-150f208\" id=\"gspb_container-id-gsbp-150f208\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-a785248\" id=\"gspb_iconBox-id-gsbp-a785248\"><div class=\"gspb_iconBox__wrapper\" style=\"display:inline-flex\"><svg class=\"\" style=\"display:inline-block;vertical-align:middle\" width=\"72\" height=\"72\" viewbox=\"0 0 1152 1024\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path style=\"fill:#565D66\" d=\"M518.6 35.6l-130.6 264.8-292.2 42.6c-52.4 7.6-73.4 72.2-35.4 109.2l211.4 206-50 291c-9 52.6 46.4 92 92.8 67.4l261.4-137.4 261.4 137.4c46.4 24.4 101.8-14.8 92.8-67.4l-50-291 211.4-206c38-37 17-101.6-35.4-109.2l-292.2-42.6-130.6-264.8c-23.4-47.2-91.2-47.8-114.8 0z\"><\/path><\/svg><\/div><\/div>\n\n\n\n<div id=\"gspb_heading-id-gsbp-e502187\" class=\"gspb_heading gspb_heading-id-gsbp-e502187\">Semana 5<span class=\"gspb_heading_subtitle\">Build Strength<\/span><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-greenshift-blocks-tabs gspb-tabs gspb_tabs-id-gsbp-7abe717 gstabs-tabs\" data-autoplay=\"false\" data-autoplaytime=\"4\"><div class=\"t-btn-container\" role=\"tablist\"><button class=\"t-btn active\" aria-selected=\"true\" role=\"tab\" tabindex=\"0\" id=\"gspb-tab-item-btn-gsbp-7abe717-0\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-0\"><div class=\"tabtitlelabel\"><strong>D\u00eda 1<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-7abe717-1\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-1\"><div class=\"tabtitlelabel\"><strong>D\u00eda 2<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-7abe717-2\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-2\"><div class=\"tabtitlelabel\"><strong>D\u00eda 3<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-7abe717-3\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-7abe717-4\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-4\"><div class=\"tabtitlelabel\"><strong>D\u00eda 5<\/strong><\/div><\/button><button class=\"t-btn\" aria-selected=\"false\" role=\"tab\" tabindex=\"-1\" id=\"gspb-tab-item-btn-gsbp-7abe717-5\" aria-controls=\"gspb-tab-item-content-gsbp-7abe717-5\"><div class=\"tabtitlelabel\"><strong>D\u00eda 6<\/strong><\/div><\/button><\/div><div class=\"t-panel-container\"><div class=\"gswipertabs\"><div class=\"swiper-wrapper\">\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-0\" id=\"gspb-tab-item-content-gsbp-7abe717-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Active Stretch:<\/strong><\/p>\n\n\n\n<p><strong>6 minutos EMOM<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minuto 1:<\/strong> <a href=\"https:\/\/youtu.be\/xBNA6eAVP2k?list=TLGGJp8tbw3TMEAxMTA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Foam Roll Up Wall<\/a><\/li>\n\n\n\n<li><strong>Minuto 2:<\/strong> <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/li>\n\n\n\n<li><strong>Minuto 3:<\/strong> <a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Lifts<\/a><\/li>\n\n\n\n<li><strong>Minuto 4:<\/strong> <a href=\"https:\/\/youtu.be\/xBNA6eAVP2k?list=TLGGJp8tbw3TMEAxMTA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Foam Roll Up Wall<\/a><\/li>\n\n\n\n<li><strong>Minuto 5:<\/strong> <a href=\"https:\/\/www.youtube.com\/watch?v=egGsYnCv7Pg\">Shoulder I-Y Band Drill<\/a><\/li>\n\n\n\n<li><strong>Minuto 6:<\/strong> <a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YwMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Lifts<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Trabaja durante aproximadamente 45 segundos en cada ejercicio para tener tiempo de cambiar al siguiente.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-1\" id=\"gspb-tab-item-content-gsbp-7abe717-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Calentamiento:<\/strong><br><a href=\"https:\/\/www.youtube.com\/watch?v=XbpCjOXOT34\"><strong>Banded Lat Rows<\/strong> &#8211;<\/a> 15 repeticiones por lado<br><em>(No es necesario usar peso adicional).<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br><strong><strong><a href=\"http:\/\/Toe-Assist Pull Ups\">Toe-Assist Pull Ups<\/a><\/strong><\/strong><br><strong>3 series al m\u00e1ximo esfuerzo<\/strong><br><strong>&#8211; Descansa 30 segundos entre cada serie &#8211;<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Despu\u00e9s:<\/strong><br><strong>Acumula 30 segundos en una <\/strong><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.youtube.com\/shorts\/nwbbbK7_OpE\">Chin-Up Hold<\/a><\/strong><\/p>\n\n\n\n<p><br><em>Si necesitas escalar, utiliza un Toe-Assist para mantenerte en la parte superior del Chin-Up.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-2\" id=\"gspb-tab-item-content-gsbp-7abe717-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Calentamiento:<\/strong><br><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=XbpCjOXOT34\"><strong>Banded Lat Rows<\/strong> <\/a><\/strong> por lado.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Completa 25 <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a> por TIEMPO<\/strong><br>[Estamos trabajando en desarrollar resistencia muscular.]<\/p>\n\n\n\n<p><strong>&#8211; Descansa lo necesario antes de pasar a la siguiente secci\u00f3n &#8211;<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><strong><a href=\"https:\/\/www.youtube.com\/shorts\/KktLvdnuBtE\">Hanging Active Shrugs for Pull Ups<\/a><\/strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Serie 1: 30 Shrugs<\/li>\n\n\n\n<li>Serie 2: 20 Shrugs<\/li>\n\n\n\n<li>Serie 3: 10 Shrugs<br><strong>&#8211; Descansa 20 segundos entre series.<\/strong><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-3\" id=\"gspb-tab-item-content-gsbp-7abe717-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>Alterna entre:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 segundos de m\u00e1ximo esfuerzo en <strong> <strong><a href=\"https:\/\/www.youtube.com\/shorts\/XkBR9ZErYAQ\">Chest to Bar banded pull-downs<\/a><\/strong><\/strong> <em>(prioriza la calidad, no la velocidad).<\/em><\/li>\n\n\n\n<li>30 segundos de <strong><strong><strong><a href=\"https:\/\/www.youtube.com\/shorts\/KktLvdnuBtE\">Hanging Active Shrugs for Pull Ups<\/a><\/strong><\/strong><\/strong><br><strong>&#8211; Descansa 30 segundos antes de comenzar la segunda ronda &#8211;<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>LUEGO:<\/strong><br><strong>30 segundos de trabajo \/ 30 segundos de descanso durante 4 rondas:<\/strong><br>M\u00e1ximo esfuerzo en <strong><strong><a href=\"http:\/\/Toe-Assist Pull Ups\">Toe-Assist Pull Ups<\/a><\/strong>.<\/strong><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-4\" id=\"gspb-tab-item-content-gsbp-7abe717-4\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>90 segundos de Bench <a href=\"https:\/\/www.youtube.com\/watch?v=t94nuxk5z9s\">I-Ys<\/a><\/strong><br><strong>60 segundos de <a href=\"https:\/\/www.youtube.com\/watch?v=lqy8oud8FgQ\">Active Static Hang<\/a><\/strong><br><strong>&#8211; Descansa 60 segundos &#8211;<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>Luego:<\/strong><br>Completa <strong>30 <a href=\"https:\/\/www.youtube.com\/shorts\/emYQAhMdWlM\" target=\"_blank\" rel=\"noreferrer noopener\">Toe-Assist Pull-Up<\/a> Ups por TIEMPO.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-7abe717-5\" id=\"gspb-tab-item-content-gsbp-7abe717-5\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p><strong>20 <a href=\"https:\/\/www.youtube.com\/watch?v=SWOpzRpUNLI\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold Lat Pull Downs<\/a><\/strong><br><strong>30 <strong><a href=\"https:\/\/www.youtube.com\/shorts\/KktLvdnuBtE\">Hanging Active Shrugs for Pull Ups<\/a><\/strong><\/strong><\/p>\n\n\n\n<p><strong>\u00a1AHORA ES TU MOMENTO!<\/strong><br>\u00bfTe animaste a intentar tu <strong>Strict Pull Up<\/strong>?<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Conquista tu primer pull-up y transforma tu condici\u00f3n f\u00edsica con el programa First Pull Up! Dise\u00f1ado para elevar tu rendimiento en CrossFit, este programa te lleva paso a paso hacia la fuerza, resistencia y movilidad que necesitas. Con entrenamientos estructurados y guiados, First Pull Up fortalece tu cuerpo integralmente, optimizando tu t\u00e9cnica en movimientos funcionales [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-3299950{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-3299950.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-3299950.gspb_container{position:relative;}#gspb_container-id-gsbp-3299950.gspb_container{transition:all 0.8s cubic-bezier(0.42, 0, 0.58, 1);transform: translateZ(1px);backface-visibility:hidden;}.gs-flipbox3d-active #gspb_container-id-gsbp-3299950.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-3299950.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-3299950.gspb_container{background-color:#f3d702;background-position:57% 51%;}#gspb_container-id-gsbp-3299950.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2023\/11\/Elbow-Pain-Pull-Up-01.23-1080x675-1.webp);}#gspb_iconBox-id-gsbp-0ae76af svg{width: 72px;}#gspb_iconBox-id-gsbp-0ae76af{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-0ae76af svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-0ae76af svg, #gspb_iconBox-id-gsbp-0ae76af svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-0ae76af svg{margin:0px !important;}#gspb_iconBox-id-gsbp-0ae76af svg:hover, #gspb_iconBox-id-gsbp-0ae76af svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-0ae76af .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-0ae76af .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-be863fd{font-size:25px;}#gspb_heading-id-gsbp-be863fd{color:#ffffff;}#gspb_heading-id-gsbp-be863fd{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-be863fd .gspb_heading_subtitle, #gspb_subheading-id-gsbp-be863fd{display:block; 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