tuesday 20.8.2013
warm up
15min HS and press work
25min ring work - BL, MU, shoulderstand, XR HS
rope jumping for 5x 1min
cool off
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tuesday 20. 8. 2013
Started by Petr Dlabac, August 20, 2013 · 9 Replies · 37 Views
wednesday 21.8. 2013
warm up + F7 + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
FL PE13 4x12s
sPL SE3 4x12s
SL bottom hold 4x8s
MN XR L-Sit 4x10s
HBP PE14 5x5r
RC 4x 4m climb
26.8. - 1.9. DELOAD week
monday F7
thursday F7
warm up
F7
FL PE13 4x15s
sPL SE3 2x12s + PE6 2x 25s
SL bottom hold 4x8s
MN XR L-Sit 4x15s
HBP wall HeSPU 4x5r
RC 4x 4m cirque
XR HS, FX HS work
cool off - splits, pancakes, active pike/straddle mobility, shoulders dislocation
Monday
Morning
4x5r 10kg weighted chin ups - OAC goal
Afternoon
warm up + F7 + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
FL PE13 4x18s
sPL SE3 2x14s + PE7 2x 15r
SL bottom hold 4x10s
MN XR L-Sit 4x15s
HBP PE14 4x5r
RC 2x 4m climb cirque
Monday - Week 3
warm up + F1(4) + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
FL PE13 5x18s
sPL SE3 2x14s + PE7 2x 15r
RC 4x 4m climb cirque
HBP PE14 4x5r
Thursday
warm up + F1(3) + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
FL PE13 5x18s
sPL SE3 1x15s + PE7 3x 10r
SL 4x Human Flag tuck
Friday
warm up + F1 + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
HBP PE14 4x5r
RC 4x 4m climb cirque
MN XR L-Sit 4x15s
XR HS
Week 1
Monday
warm up + F1(3) + cool off (splits, wrist and shoulder prehab, passsive/active pike/straddle)
FL PE13 4x24s
sPL SE3 1x10s + PE7 3x 12r
SL 4x Human Flag hold
thursday
- PL-2x12s tuck a 2x30s, FL - 4x24s, HBP - 4x4+10kg, RC-2x a 2x 5R