{"id":493,"date":"2023-11-16T21:01:44","date_gmt":"2023-11-16T21:01:44","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=493"},"modified":"2024-12-23T14:28:59","modified_gmt":"2024-12-23T20:28:59","slug":"bar-muscle-up","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/bar-muscle-up\/","title":{"rendered":"Bar Muscle Up"},"content":{"rendered":"<p><strong>Bar Muscle-Up: Un Movimiento Ic\u00f3nico para el Atleta Moderno<\/strong><\/p>\n\n\n\n<p>El <em>Bar Muscle-Up<\/em> es m\u00e1s que un ejercicio; es una demostraci\u00f3n de fuerza, t\u00e9cnica y control corporal que destaca en disciplinas como CrossFit, calistenia y entrenamiento funcional. Este movimiento no solo desaf\u00eda a los atletas avanzados, sino que tambi\u00e9n inspira a quienes buscan alcanzar un nuevo nivel de rendimiento f\u00edsico.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"beneficios-del-bar-muscle-up\"><strong>Beneficios del Bar Muscle-Up<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fuerza Integral:<\/strong> Trabaja la espalda, hombros, pecho y tr\u00edceps, mientras refuerza el core y la fuerza de agarre.<\/li>\n\n\n\n<li><strong>Potencia Explosiva:<\/strong> Desarrolla movimientos r\u00e1pidos y efectivos, esenciales en deportes de alto rendimiento.<\/li>\n\n\n\n<li><strong>Coordinaci\u00f3n y Precisi\u00f3n:<\/strong> Al ser un ejercicio t\u00e9cnicamente exigente, mejora la conexi\u00f3n mente-m\u00fasculo y el control corporal.<\/li>\n\n\n\n<li><strong>Versatilidad:<\/strong> Es aplicable a diversas disciplinas, desde CrossFit hasta entrenamiento militar, calistenia y gimnasia art\u00edstica.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"el-bar-muscle-up-en-crossfit-y-otras-disciplinas\"><strong>El Bar Muscle-Up en CrossFit y Otras Disciplinas<\/strong><\/h3>\n\n\n\n<p>En CrossFit, el <em>Bar Muscle-Up<\/em> es un movimiento clave en competiciones y entrenamientos, utilizado tanto para medir fuerza como resistencia. Aparece frecuentemente en WODs (Workouts of the Day), retando a los atletas a combinar velocidad y t\u00e9cnica en un entorno de alta intensidad.<\/p>\n\n\n\n<p>En calistenia, se convierte en un objetivo de maestr\u00eda, simbolizando el dominio del propio peso corporal. En disciplinas como la gimnasia, es una habilidad esencial para transiciones y elementos avanzados. Incluso en entrenamientos funcionales, es una herramienta para evaluar fuerza y explosividad.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"por-que-integrarlo-a-tu-entrenamiento\"><strong>Por qu\u00e9 Integrarlo a Tu Entrenamiento<\/strong><\/h3>\n\n\n\n<p>El <em>Bar Muscle-Up<\/em> representa un reto f\u00edsico y mental. Superarlo significa no solo ganar fuerza y t\u00e9cnica, sino tambi\u00e9n alcanzar una nueva etapa en tu desarrollo como atleta. Es ideal para quienes buscan rendimiento, funcionalidad y un entrenamiento que inspire.<\/p>\n\n\n\n<p>En <strong>PreWODPlus.com<\/strong>, te ayudamos a entender y aprovechar este movimiento, brindando programas y consejos que te lleven m\u00e1s all\u00e1 de tus l\u00edmites. \u00a1Haz del <em>Bar Muscle-Up<\/em> tu pr\u00f3ximo objetivo!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Bienvenido al D\u00eda 1 de <em>First Bar Muscle Up<\/em><\/strong><br>\u00bfListo para comenzar tu camino hacia el muscle-up perfecto? Este programa est\u00e1 dise\u00f1ado para ayudarte a desarrollar fuerza, t\u00e9cnica y confianza en cada repetici\u00f3n.<\/p>\n\n\n\n<p><strong>\u00a1Importante! Aseg\u00farate de que la barra est\u00e9 perfectamente asegurada al soporte antes de iniciar cualquier ejercicio o t\u00e9cnica.<\/strong><br>\ud83d\udd12 <strong>Nunca realices ning\u00fan ejercicio sin verificar que el equipo sea seguro y est\u00e9 correctamente instalado.<\/strong><br>Tu seguridad es nuestra prioridad. Tomarte un momento para revisar el equipo puede marcar la diferencia en tu progreso y bienestar.<\/p>\n\n\n\n<p>Recuerda: cada detalle cuenta. Ajusta bien tu equipo, respira profundamente y prep\u00e1rate para superar tus l\u00edmites en este emocionante desaf\u00edo. \u00a1Vamos por ese primer muscle-up!<\/p>\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 1<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-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><\/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>Mobility<br>1x 1:00&nbsp;<a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAwOTEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow hold<\/a><br>1 x 1:00&nbsp;<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wOTEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead opener<\/a><br><strong>Work<\/strong><br>4x:30&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=KJCSj4_nUZE\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Bench sliders<\/a><\/p>\n\n\n\n<p>Descansa 30 segundos entre sets<\/p>\n\n\n\n<p><br>3x:30&nbsp;<a href=\"https:\/\/youtu.be\/hs4J1yBEH5k?list=TLGGKW4vvJcoZs4wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Jump to Supports<\/a><\/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><a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1:00 Hollow Hold<\/a><br>1:00&nbsp;<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><\/p>\n\n\n\n<p>Skill Work<br>Alternate 3 rounds between<br>5&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=sc0FIP3r9xM\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Body Pull Downs<\/a> pausa de 2 segunos al subir<br>8&nbsp;<a href=\"https:\/\/youtu.be\/BGtO1kRTytg?list=TLGG13FA25jZrskwNDEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lever Pulls<\/a><br>*Descansa lo necesario entre ejercicios.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Hollow Body Pull Downs:<\/strong><br>*Aseg\u00farate de que los codos permanezcan rectos durante toda la ejecuci\u00f3n.<\/p>\n\n\n\n<p><strong>Front Lever Pulls:<\/strong><br>*Esto debe ser ESTRICTO, sin impulso.<br>*Es posible que no llegues muy alto, y est\u00e1 bien. Conc\u00e9ntrate en:<br>&#8211;Mantener una posici\u00f3n Hollow Body durante el tir\u00f3n.<br>&#8211;Mantener los brazos rectos.<br>&#8211;NO eches la cabeza hacia atr\u00e1s para ganar &#8220;impulso&#8221; o altura.<\/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><strong>Mobility<br><\/strong><a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1:00 Hollow Hold<\/a><br>10&nbsp;<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><strong><br><br><\/strong>Skill Work<\/p>\n\n\n\n<p>30&nbsp;<a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">standing hollow pulldowns<\/a><br>Conc\u00e9ntrate en mantener las costillas inferiores dirigidas hacia abajo y en que las mu\u00f1ecas est\u00e9n en una posici\u00f3n con m\u00e1s flexi\u00f3n que extensi\u00f3n, como si estuvieras agarrando con un agarre cerrado y firme por encima.<\/p>\n\n\n\n<p><br>30&nbsp;<a href=\"https:\/\/youtu.be\/Ufo-cloWH60?list=TLGGuoCWaXJbwkMwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">BMU rolling pulldowns<\/a><br>Ajusta la barra aproximadamente a la altura de las caderas. Mant\u00e9n los codos bloqueados y las costillas inferiores dirigidas hacia abajo mientras presionas hacia atr\u00e1s.]<\/p>\n\n\n\n<p>Descansa 60 segundos &#8211;<br>15 <a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">standing hollow pulldowns<\/a><br>15 <a href=\"https:\/\/youtu.be\/Ufo-cloWH60?list=TLGGuoCWaXJbwkMwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">BMU rolling pulldowns<\/a><\/p>\n\n\n\n<p><strong>Trabajo Final:<\/strong><br>4 x 10 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=ymxd34qjXS8\">Kipping Swings<\/a><br>-Descansa 20 segundos entre series-<\/p>\n\n\n\n<p><strong>IMPORTANTE:<\/strong><br>SIEMPRE ASEGURA LA BARRA AL RIG DE FORMA ADECUADA al realizar cualquier ejercicio con barra en el rig.<br><em>Nunca realices ning\u00fan ejercicio sin asegurar Y verificar que el equipo sea seguro antes de empezar.<\/em><\/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>Mobility:<br><a href=\"https:\/\/youtu.be\/qU0r6449do4?list=TLGGiOoyB8MpeqAwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">1:00 Hollow Hold<\/a><br>10&nbsp;<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><\/p>\n\n\n\n<p>Skill Work:<br>&nbsp;2 min m\u00e1ximo esfuerzo&nbsp;<a href=\"https:\/\/youtu.be\/J8qT0982c3k?list=TLGG8TYwXvbdelswOTEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Face Pulls<\/a><\/p>\n\n\n\n<p>Luego<br>5 x 5 reps de&nbsp;<a href=\"https:\/\/youtu.be\/hs4J1yBEH5k?list=TLGGKW4vvJcoZs4wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Hollow Jump to Supports<\/a><br>Descansa aproximadamente :30 segundos entre series<br>3 x :20 segundos de m\u00e1ximo esfuerzo de <a href=\"https:\/\/www.youtube.com\/watch?v=x6pey96d3Zw\" target=\"_blank\" rel=\"noreferrer noopener\">beat swings<\/a><br>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<br>Despu\u00e9s de Face Pulls, completa:<br>5 x 5 reps de Hollow Jump to Supports<br>[Descansa aproximadamente 30 segundos entre series]<\/p>\n\n\n\n<p><strong>Luego:<\/strong><br>3 series de esfuerzo m\u00e1ximode  <a href=\"https:\/\/www.youtube.com\/watch?v=ymxd34qjXS8\">Kipping Swings<\/a> <\/p>\n\n\n\n<p>20 segundos de descanso entre series.<\/p>\n\n\n\n<p>\u00a1Esto trabaja fuerza de agarre y dorsales!<\/p>\n\n\n\n<p><strong>IMPORTANTE:<\/strong><br>SIEMPRE ASEGURA LA BARRA AL RIG DE FORMA ADECUADA al realizar cualquier ejercicio con barra en el rig. <em>Nunca realices ning\u00fan ejercicio sin asegurar Y verificar que el equipo sea seguro antes de empezar.<\/em><\/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-93b3a33\" id=\"gspb_container-id-gsbp-93b3a33\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-7c9dac7\" id=\"gspb_iconBox-id-gsbp-7c9dac7\"><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-ceb1d95\" class=\"gspb_heading gspb_heading-id-gsbp-ceb1d95\">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-536fd7b 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-536fd7b-0\" aria-controls=\"gspb-tab-item-content-gsbp-536fd7b-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-536fd7b-1\" aria-controls=\"gspb-tab-item-content-gsbp-536fd7b-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-536fd7b-2\" aria-controls=\"gspb-tab-item-content-gsbp-536fd7b-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-536fd7b-3\" aria-controls=\"gspb-tab-item-content-gsbp-536fd7b-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/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-536fd7b-0\" id=\"gspb-tab-item-content-gsbp-536fd7b-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility<br>2 sets x 10 reps:<br><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\">Prone PVC Raises<\/a><br><a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Lat Pulldowns<\/a><br>-descansa 30 segudnos entre series-<\/p>\n\n\n\n<p>Skill Work:<br>3 rondas alternando:<br>5 reps&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=Cztey85li2k\" target=\"_blank\" rel=\"noreferrer noopener\">Straight Arm Slider Bar Pulls<\/a><br>15<a href=\"https:\/\/youtu.be\/jMZYxd_9qEU?list=TLGGntm_o1imzXswMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Scoop to Hollow Drill<\/a><\/p>\n\n\n\n<p>Realiza con calidad, no por tiempo.<\/p>\n\n\n\n<p>Realiza 4 series del BMU y &nbsp;<a href=\"https:\/\/youtu.be\/2xuLHz9bG3E?list=TLGGjegUGt9KD38wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position Drill<\/a>:<br><\/p>\n\n\n\n<p>Una serie consiste en:<br><a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">1 Lat pulldown hold<br>1 Lat hollow jump<br>1 Pull around into support<\/a><\/p>\n\n\n\n<p>[Descansa aproximadamente 15-20 segundos entre series]<\/p>\n\n\n\n<p><strong>IMPORTANTE:<\/strong><br>Si tienes miedo de hacer esto en una barra alta, tambi\u00e9n puedes realizarlo en una barra baja.<\/p>\n\n\n\n<p><strong>SIEMPRE ASEGURA LA BARRA AL RIG DE FORMA ADECUADA<\/strong> al realizar cualquier ejercicio con barra en el rig.<br><em>Nunca realices ning\u00fan ejercicio sin asegurar Y verificar que el equipo sea seguro antes de empezar.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-536fd7b-1\" id=\"gspb-tab-item-content-gsbp-536fd7b-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility<br>1:00 <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold<\/a><br>1:00<a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Overhead Opener<\/a><\/p>\n\n\n\n<p>3 sets:<br>15<a href=\"https:\/\/youtu.be\/LZfVkXz1QR8?list=TLGG2prt0WVPYyAwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;arch\/hollow tension drill<\/a><br>5&nbsp;<a href=\"https:\/\/youtu.be\/RbVYGbISGRA?list=TLGGWvTMGyWHHi4wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">banded 3 position BMU drill<\/a><br>4\/3\/2<a href=\"https:\/\/www.youtube.com\/watch?v=xf69XHAs5w8\" target=\"_blank\" rel=\"noreferrer noopener\"> Strict CTB pullups<\/a><\/p>\n\n\n\n<p><em>(Aumenta el peso para mayor desaf\u00edo. Las repeticiones de CTB disminuyen en cada ronda.)<\/em><\/p>\n\n\n\n<p><strong>Nota:<\/strong><br>Las 3 rondas NO son por tiempo. Real\u00edzalas con calidad.<br><em>Si haces malas repeticiones, ser\u00e1 m\u00e1s dif\u00edcil lograr un muscle-up.<\/em><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-536fd7b-2\" id=\"gspb-tab-item-content-gsbp-536fd7b-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility<\/p>\n\n\n\n<p>2 Sets<br>1:00&nbsp;<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raise<\/a><br>20&nbsp;<a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Hollow Lat Pulldowns<\/a><\/p>\n\n\n\n<p>Skill Work:<br>8 sets of<br>15 sec trabajo x 15 sec descanso<br><a href=\"https:\/\/youtu.be\/rTvM3hykRmc?list=TLGG-d0MRBeevhYwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">straight arm block drill<\/a><\/p>\n\n\n\n<p>Luego:<br>6 Sets <a href=\"https:\/\/www.youtube.com\/shorts\/jfhHW5KuDuM\">Plank Pops<\/a><\/p>\n\n\n\n<p>Luego<br>6 rep de <a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position swing drill<\/a><br>La posici\u00f3n es m\u00e1s importante que la altura en este momento.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-536fd7b-3\" id=\"gspb-tab-item-content-gsbp-536fd7b-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 sets x 10 reps:<br><a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raises<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=TDSTclpG_GM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Hollow Lat Pulldown<\/a><br>Descansa 30 segundos entre series-<\/p>\n\n\n\n<p>Skill Work:<br><a href=\"https:\/\/app.performanceplusprogramming.com\/exercises\/bar-muscle-up-pull-down-hollow-drill\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Lat HOLD on Rig<\/a><br>Serie 1: 5 repeticiones con un hold de 5 segundos en la parte superior<br>-Descansa 60 segundos-Serie 2: 4 repeticiones con un hold de 4 segundos en la parte superior<br>-Descansa 40 segundos-Serie 3: 3 repeticiones con un hold de 3 segundos en la parte superior<br>-Descansa 30 segundos-Serie 4: 2 repeticiones con un hold de 2 segundos en la parte superior<br>-Descansa 20 segundos-Serie 5: 1 repetici\u00f3n con un hold de 1 segundo en la parte superior<\/p>\n\n\n\n<p>Luego completa:<\/p>\n\n\n\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=gu-HmU18p7g\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position Banded BMU<\/a><br><\/p>\n\n\n\n<p>2 series x 3 repeticiones<\/p>\n\n\n\n<p>2 series x 2 repeticiones<\/p>\n\n\n\n<p>1 serie x 1 repetici\u00f3n<br><\/p>\n\n\n\n<p>-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-fbb07c8\" id=\"gspb_container-id-gsbp-fbb07c8\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-ae0ebe2\" id=\"gspb_iconBox-id-gsbp-ae0ebe2\"><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-9ffb81f\" class=\"gspb_heading gspb_heading-id-gsbp-9ffb81f\">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-daa9565 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-daa9565-0\" aria-controls=\"gspb-tab-item-content-gsbp-daa9565-0\"><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-daa9565-1\" aria-controls=\"gspb-tab-item-content-gsbp-daa9565-1\"><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-daa9565-2\" aria-controls=\"gspb-tab-item-content-gsbp-daa9565-2\"><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-daa9565-3\" aria-controls=\"gspb-tab-item-content-gsbp-daa9565-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/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-daa9565-0\" id=\"gspb-tab-item-content-gsbp-daa9565-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 rounds:<br>30 second&nbsp;<a href=\"https:\/\/app.performanceplusprogramming.com\/exercises\/hollow-hold-41114e40-9459-41e4-9f7a-d68964e267f0\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold<\/a><br>10 reps&nbsp;<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raise<\/a><br>-rest 30 seconds-<\/p>\n\n\n\n<p>Skill Work:<br>Alterna en cada serie:<br><a href=\"https:\/\/www.youtube.com\/watch?v=sc0FIP3r9xM\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Body Pull Downs<\/a><br>20-15-10-5<br>(sin cajon) 3<a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;position swing drill<\/a><br>5-4-3-2<\/p>\n\n\n\n<p>ejemplo:<br>Serie 1: 20 Hollow Body Pull Downs &amp; 5 repeticiones de 3 Position Swing Drill<\/p>\n\n\n\n<p>-THEN-<\/p>\n\n\n\n<p>Bar Muscle-Up <a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;3 Position swing drill<\/a><br>3 series con 2 repeticiones en cada posici\u00f3n<br>Cada serie esta compuesta de:<br><a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">2 lat hollow holds<br>2 hollow jumps<br>2 pull around into support<\/a><br>-Descansa entre 45-60 segundos entre series-<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-daa9565-1\" id=\"gspb-tab-item-content-gsbp-daa9565-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 rondas:<br>30 second&nbsp;<a href=\"https:\/\/app.performanceplusprogramming.com\/exercises\/hollow-hold-41114e40-9459-41e4-9f7a-d68964e267f0\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Hold<\/a><br>10 reps&nbsp;<a href=\"https:\/\/youtu.be\/4DD40LE8_0U?list=TLGGh-DD4CqEc6YwMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raise<\/a><br>-Descansa 30 segundos-<\/p>\n\n\n\n<p>Skill Work:<br>Realiza 2 series de:<br>10 <a href=\"https:\/\/www.youtube.com\/watch?v=t94nuxk5z9s\">Hollow I-Y-T <\/a> [one rep is the IYT]<br>15\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=UxAvidZC0f0\" target=\"_blank\" rel=\"noreferrer noopener\">BMU scoop to hollow drill<\/a><br>-Descansa aproximadamente 1 minuto entre series-<\/p>\n\n\n\n<p>Luego:<br>15 repeticiones totales de&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=-CicWPal3EM\" target=\"_blank\" rel=\"noreferrer noopener\">Banded-Seated BMU<\/a><\/p>\n\n\n\n<p><strong>PUNTOS CLAVE PARA EL BANDED DRILL:<\/strong><\/p>\n\n\n\n<p>Mant\u00e9n las costillas dirigidas hacia abajo y contrae los gl\u00fateos mientras realizas el movimiento de &#8220;pull around&#8221;.<\/p>\n\n\n\n<p>Asegura la barra al rig y comienza con una banda gruesa para entender el ejercicio. Luego puedes pasar a una banda con menos resistencia.<\/p>\n\n\n\n<p>Comienza en la parte superior y mantente firme mientras caes en posici\u00f3n de pike.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-daa9565-2\" id=\"gspb-tab-item-content-gsbp-daa9565-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 rondas:<br>30 second <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold<\/a><br>10 reps <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raises<\/a><br>-Descansa 30 segundos-<\/p>\n\n\n\n<p>Skill Work:<br>Alterna durante 3 rondas:<br>5&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=xZmqGeChwjs\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lever Pulls<\/a><br>-Descansa 20 segundos-<br><a href=\"https:\/\/www.youtube.com\/watch?v=eacQxxyxPds\" target=\"_blank\" rel=\"noreferrer noopener\">5 Box Bar Muscle Ups<\/a><br>-Descansa 20 segundos-<br><em>Descansa 20-30 segundos entre cada habilidad para mantener una excelente forma.<\/em><\/p>\n\n\n\n<p><strong>Indicaciones para Front Lever Pulls:<\/strong><br>No te preocupes por qu\u00e9 tan alto jalas, conc\u00e9ntrate en activar los dorsales mientras presionas hacia abajo en el rig. Mant\u00e9n siempre la posici\u00f3n hollow.<\/p>\n\n\n\n<p><strong>Indicaciones para Box Bar Muscle Ups:<\/strong><br>La posici\u00f3n de las mu\u00f1ecas es MUY importante. Usa un <strong>overgrip<\/strong> para deslizar las manos alrededor de la barra y presionar hacia abajo. Evita la posici\u00f3n de &#8220;mu\u00f1eca doblada&#8221;, ya que no ser\u00e1 tan fuerte.<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-daa9565-3\" id=\"gspb-tab-item-content-gsbp-daa9565-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 rondas:<br>30 second <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold<\/a><br>10 reps <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raises<\/a><br>-Descansa 30 segundos-<\/p>\n\n\n\n<p>Skill Work<br>3 x 30 sec of\u00a0 <a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow I Y T<\/a><br>-20 sec rest between sets-<br>-Descansa 20 segundos entre series-<\/p>\n\n\n\n<p><em>Si te cuesta mantener la posici\u00f3n hollow durante los 30 segundos, puedes colocar los pies en el suelo (con rodillas flexionadas) y simplemente levantar la parte superior de la espalda del banco.<\/em><\/p>\n\n\n\n<p>Luego:<br>Intenta realizar 8 buenas repeticiones del <a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position swing drill<\/a><br><\/p>\n\n\n\n<p>[Graba algunas repeticiones en video y comp\u00e1ralas con las m\u00edas para identificar qu\u00e9 partes de cada posici\u00f3n necesitan m\u00e1s trabajo.]<\/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-9aa0fd3\" id=\"gspb_container-id-gsbp-9aa0fd3\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-3925475\" id=\"gspb_iconBox-id-gsbp-3925475\"><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-db29bab\" class=\"gspb_heading gspb_heading-id-gsbp-db29bab\">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-863b0c0 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-863b0c0-0\" aria-controls=\"gspb-tab-item-content-gsbp-863b0c0-0\"><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-863b0c0-1\" aria-controls=\"gspb-tab-item-content-gsbp-863b0c0-1\"><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-863b0c0-2\" aria-controls=\"gspb-tab-item-content-gsbp-863b0c0-2\"><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-863b0c0-3\" aria-controls=\"gspb-tab-item-content-gsbp-863b0c0-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/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-863b0c0-0\" id=\"gspb-tab-item-content-gsbp-863b0c0-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>1 minute <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead opener<\/a><br>Acumula 40 repeticiones de <a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Lat Pulldowns<\/a><\/p>\n\n\n\n<p>9 minutos EMOM.<br>Minuto 1: 30 sec o<a href=\"https:\/\/youtu.be\/Ufo-cloWH60?list=TLGGuoCWaXJbwkMwMjA0MjAyNA\" target=\"_blank\" rel=\"noreferrer noopener\">f Bar MU Rolling [within the 1min]<\/a><br>Minuto 2: 15 reps&nbsp;<a href=\"https:\/\/youtu.be\/hs4J1yBEH5k?list=TLGGKW4vvJcoZs4wMjEwMjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Jump to Supports<\/a><br>Minuto 3: 4-6 <a href=\"https:\/\/www.youtube.com\/watch?v=xf69XHAs5w8\">Strict CTB Pull Ups<\/a><\/p>\n\n\n\n<p><strong>Notas:<\/strong><\/p>\n\n\n\n<p>Una estaci\u00f3n para los Chest-to-Bar Pull-Ups.<\/p>\n\n\n\n<p>Revisa los ejercicios del EMOM y prepara todo antes de comenzar.<\/p>\n\n\n\n<p>Necesitar\u00e1s:<\/p>\n\n\n\n<p>Una barra baja (asegurada al rig).<\/p>\n\n\n\n<p>Un rodillo o slider si necesitas hacer sustituciones.<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-863b0c0-1\" id=\"gspb-tab-item-content-gsbp-863b0c0-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>1 minute <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMjA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead opener<\/a><br>Acumula 40 repeticiones de <a href=\"https:\/\/youtu.be\/ax9i11tcRFg?list=TLGGySyQ3psko0EyNjA5MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Lat Pulldowns<\/a><\/p>\n\n\n\n<p>Skill Work:<br>3 rondas alternando entre:<br><a href=\"https:\/\/www.youtube.com\/watch?v=KJCSj4_nUZE&amp;t=10s\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Sliders<\/a><br>20-15-10<br><a href=\"https:\/\/www.youtube.com\/watch?v=ZCdxp_BjZL0\" target=\"_blank\" rel=\"noreferrer noopener\">Bar Muscle Up Negative.<\/a><br>1 repetici\u00f3n con una bajada de 10 segundos (o lo m\u00e1s lento posible)<\/p>\n\n\n\n<p>-Luego-<\/p>\n\n\n\n<p>Bar Muscle Up <a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;3 Position swing drill<\/a><br>2 series x 3 repeticiones de cada posici\u00f3n:<br>Cada serie incluye:<br><a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">3 Lat hollow holds<br>3 Lat hollow jumps<br>3 Lat Pull Around to Support.<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-863b0c0-2\" id=\"gspb-tab-item-content-gsbp-863b0c0-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 rondas:<br>30 second <a href=\"https:\/\/www.youtube.com\/watch?v=4xRpGgttca8\">Hollow Hold<\/a><br>10 reps <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raises<\/a><br>-Descansa 30 segundos-<\/p>\n\n\n\n<p>Skill Work:<br>6-5-4-3-2<br><a href=\"https:\/\/www.youtube.com\/watch?v=xf69XHAs5w8\">Strict CTB<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=sc0FIP3r9xM\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Pulldown Hollow On Rig [con salto]<\/a><br>-Descansa aproximadamente 30 segundos entre series (las repeticiones disminuyen en cada serie)-<\/p>\n\n\n\n<p>-LUEGO-<br><a href=\"https:\/\/www.youtube.com\/watch?v=ZhE03OUI3cw\" target=\"_blank\" rel=\"noreferrer noopener\">Try 5\/5 Single Reps of One Leg Box Bar Muscle Up.<\/a><br>(Mientras m\u00e1s alta sea la caja, m\u00e1s f\u00e1cil ser\u00e1 el movimiento.)<\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-863b0c0-3\" id=\"gspb-tab-item-content-gsbp-863b0c0-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>20 reps de <a href=\"https:\/\/www.youtube.com\/watch?v=4DD40LE8_0U\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Raises<\/a><br>2 minutos de <a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\">Face Pull &amp; Press<\/a><\/p>\n\n\n\n<p>SKILL WORK:<br>15 reps of&nbsp; <a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">P3 Position swing drill<\/a><br>(Conc\u00e9ntrate en mantener la tensi\u00f3n en cada posici\u00f3n. Graba una o dos repeticiones y comp\u00e1ralas con el video de demostraci\u00f3n.)<\/p>\n\n\n\n<p>Luego<\/p>\n\n\n\n<p> 3 series de m\u00e1ximo esfuerzo de&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=QNfFgEk3KfU\" target=\"_blank\" rel=\"noreferrer noopener\">Strict CTB<\/a><br>-Descansa 30 segundos entre series-<\/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-7ba5c63\" id=\"gspb_container-id-gsbp-7ba5c63\">\n<div class=\"wp-block-greenshift-blocks-iconbox gspb_iconBox gspb_iconBox-id-gsbp-9e522b1\" id=\"gspb_iconBox-id-gsbp-9e522b1\"><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-00b6571\" class=\"gspb_heading gspb_heading-id-gsbp-00b6571\">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-5697554 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-5697554-0\" aria-controls=\"gspb-tab-item-content-gsbp-5697554-0\"><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-5697554-1\" aria-controls=\"gspb-tab-item-content-gsbp-5697554-1\"><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-5697554-2\" aria-controls=\"gspb-tab-item-content-gsbp-5697554-2\"><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-5697554-3\" aria-controls=\"gspb-tab-item-content-gsbp-5697554-3\"><div class=\"tabtitlelabel\"><strong>D\u00eda 4<\/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-5697554-0\" id=\"gspb-tab-item-content-gsbp-5697554-0\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide active\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>2 min de&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Banded Hollow IY<\/a><\/p>\n\n\n\n<p>Skill Work:<br>12 min EMOM<br>Trabaja durante 40 segundos y descansa 20 segundos. Alterna entre los siguientes ejercicios:<br><a href=\"https:\/\/www.youtube.com\/watch?v=KJCSj4_nUZE&amp;t=10s\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow<\/a> <a href=\"https:\/\/www.youtube.com\/watch?v=KJCSj4_nUZE&amp;t=10s\" target=\"_blank\" rel=\"noreferrer noopener\">Bench Sliders<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=xZmqGeChwjs\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lever Pulls<\/a><br><a href=\"https:\/\/www.youtube.com\/watch?v=ZhE03OUI3cw\" target=\"_blank\" rel=\"noreferrer noopener\">One Leg Box Bar Muscle Up.<\/a><\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5697554-1\" id=\"gspb-tab-item-content-gsbp-5697554-1\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2 min of&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Banded IY<\/a><\/p>\n\n\n\n<p>Then:<br>10-8-6-4-2<br><a href=\"https:\/\/www.youtube.com\/watch?v=xf69XHAs5w8\" target=\"_blank\" rel=\"noreferrer noopener\">Strict CTB Pullups<\/a>&nbsp;<em>(no es necesario que sean seguidas)<\/em><br>Entre cada serie de CTB, completa:<br>1 rep de&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position Box Drill<\/a><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5697554-2\" id=\"gspb-tab-item-content-gsbp-5697554-2\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Warmup:<br>2 min of&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Banded IY<\/a><\/p>\n\n\n\n<p>Work<\/p>\n\n\n\n<p>4 rondas enfocadas en calidad:<br>8 <a href=\"https:\/\/www.youtube.com\/watch?v=sc0FIP3r9xM\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Body Pull Downs<\/a><br>4\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=Koq1w6OB7cg\" target=\"_blank\" rel=\"noreferrer noopener\">Box Bar Muscle Up<\/a><br>2\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a03 Position swing drill<\/a>\u00a0<em>(no es necesario que sean seguidas)<\/em><\/p>\n\n\n\n<p><strong>Descansa seg\u00fan sea necesario para completar con excelente forma.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<div aria-labelledby=\"gspb-tab-item-btn-gsbp-5697554-3\" id=\"gspb-tab-item-content-gsbp-5697554-3\" role=\"tabpanel\" tabindex=\"0\" class=\"t-panel swiper-slide\"><div class=\"wp-block-greenshift-blocks-tab\">\n<p>Mobility:<br>1 minute of&nbsp;<a href=\"https:\/\/www.youtube.com\/shorts\/hsagqaLL9WM\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow IYT<\/a><br>2 minutes of Banded&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=J8qT0982c3k\" target=\"_blank\" rel=\"noreferrer noopener\">Face Pulls<\/a><\/p>\n\n\n\n<p>CONSTRUYENDO MEMORIA MUSCULAR Y LUEGO A LA ACCI\u00d3N:<br>5 reps of Bar Muscle Up<br><a href=\"https:\/\/www.youtube.com\/watch?v=2xuLHz9bG3E\" target=\"_blank\" rel=\"noreferrer noopener\">3 Position Box Drill<\/a><br>(Conc\u00e9ntrate en la paciencia durante el &#8220;pull around&#8221; mientras mantienes la posici\u00f3n hollow.)<\/p>\n\n\n\n<p><strong>LUEGO:<\/strong><br>\u00a1Es momento de cerrar con broche de oro! Si te sientes listo, mira el video del Bar Muscle-Up y pru\u00e9balo.<\/p>\n\n\n\n<p><strong>\u00a1FELICIDADES POR TODO TU ESFUERZO!<\/strong><br><strong>\u00bfA\u00fan no est\u00e1s listo para intentar el movimiento completo o sientes que necesitas mejorar m\u00e1s?<\/strong><br>\u00a1No hay problema! Recuerda que estas habilidades pueden tomar meses o incluso a\u00f1os para dominar, pero con pr\u00e1ctica constante en los ejercicios y fortaleciendo tus m\u00fasculos, estar\u00e1s cada vez m\u00e1s cerca de tu meta.<\/p>\n<\/div><\/div>\n<\/div><\/div><\/div><\/div>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Bar Muscle-Up: Un Movimiento Ic\u00f3nico para el Atleta Moderno El Bar Muscle-Up es m\u00e1s que un ejercicio; es una demostraci\u00f3n de fuerza, t\u00e9cnica y control corporal que destaca en disciplinas como CrossFit, calistenia y entrenamiento funcional. Este movimiento no solo desaf\u00eda a los atletas avanzados, sino que tambi\u00e9n inspira a quienes buscan alcanzar un nuevo [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1604,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":".gspb_container-id-gsbp-d07f2e5{flex-direction: column;box-sizing: border-box;}#gspb_container-id-gsbp-d07f2e5.gspb_container > p:last-of-type{margin-bottom:0}#gspb_container-id-gsbp-d07f2e5.gspb_container{position:relative;}#gspb_container-id-gsbp-d07f2e5.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-d07f2e5.gspb_container{transform: rotateY(180deg);}#gspb_container-id-gsbp-d07f2e5.gspb_container{padding-top:25px;padding-right:25px;padding-bottom:25px;padding-left:25px;}#gspb_container-id-gsbp-d07f2e5.gspb_container{background-color:#f3d702;background-position:27% 56%;}#gspb_container-id-gsbp-d07f2e5.gspb_container{background-image:url(https:\/\/prewodplus.com\/wp-content\/uploads\/2023\/11\/Leonardo_Phoenix_09_A_crossfit_athlete_performing_intense_pull_1.jpg);}#gspb_iconBox-id-gsbp-1b8ebc9 svg{width: 72px;}#gspb_iconBox-id-gsbp-1b8ebc9{justify-content:center;display:flex;}#gspb_iconBox-id-gsbp-1b8ebc9 svg{height:40px!important;width:40px!important;min-width:40px!important;}#gspb_iconBox-id-gsbp-1b8ebc9 svg, #gspb_iconBox-id-gsbp-1b8ebc9 svg path{fill:var(--wp--preset--color--palette-color-4, var(--theme-palette-color-4, #000000)) !important;}#gspb_iconBox-id-gsbp-1b8ebc9 svg{margin:0px !important;}#gspb_iconBox-id-gsbp-1b8ebc9 svg:hover, #gspb_iconBox-id-gsbp-1b8ebc9 svg:hover path{fill:#2184f9 !important;}#gspb_iconBox-id-gsbp-1b8ebc9 .gspb_iconBox__wrapper{margin-bottom:20px;margin-left:10px;}#gspb_iconBox-id-gsbp-1b8ebc9 .gspb_iconBox__wrapper{transform: translateZ(45px) scale(0.85);}#gspb_heading-id-gsbp-e59e618{font-size:25px;}#gspb_heading-id-gsbp-e59e618{color:#ffffff;}#gspb_heading-id-gsbp-e59e618{transform: translateZ(50px) scale(0.95);}#gspb_heading-id-gsbp-e59e618 .gspb_heading_subtitle, #gspb_subheading-id-gsbp-e59e618{display:block; 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