Training log

SL/PE2 3x15

SL/PE3 15, 10, 10

 

MN/PE3 3x15

iM 3x5 38 kg

 

SLS/SE2 3x30s

iM 3x3

 

 

 

German hang 3x30s

 

HS/PE3 6 minutes

iM5 3x3 2,5 kg

iM6 3x3 2,5 kg

 

WP/SE4 1x10

FKP/SE4 1x10

FTP/SE3 1x10

WR/SE4 1x10

FL/PE6 5x30 with broken sets

Low bridge 5x15s

sPL/PE5 5x20s
SE1>iM 5x10s

RC/PE3 5x5

 

HBP/PE3 5x2
iM3 5x5 3 kg

 

 

 

WP/SE4 1x10

FKP/SE4 1x10

FTP/SE3 1x10

WR/SE4 1x10

 

iM5 3x3 2,5 kg

iM6 3x3 2,5 kg

SL/PE1 9x20s

Stretching 9x60s

 

MN/PE3 3x10

iM 3x5 33 kg

 

SLS/PE3 5 minutes

Weighted pancake 2x10 33 kg

 

 

 

Wall HS 3x20s

iM5 3x3 2,5 kg

FL/PE6 1x40

Negative body lever 10s 5, 4, 3, 2, 1

Tuck planche 5x10s

Reverse leg lift 1x15

RC/PE3 in ropes 5x6

 

HBP/PE2 15, 10, 10
iM3 3x5 3 kg

SL/PE2 3x15

SL/PE3 3x10

 

Negative HLL 5x1

Vertical pike walk 5x1

 

SLS 3x3

SE2>iM 3x3

 

 

 

German hang pull 5x5

 

Wrist pushup 1x10

First knuckle pushup 1x10

Finger tip pushup 1x10

Wrist rock 1x10

Wall HS 5x20s

iM5 5x1

 

pHS/PE1 5x5

Negative straddle body lever 5x5x10s

Low bridge 5x15s

 

Tuck planche 5x10s

 

Rope rows 5x7

 

Ring pushups 5x5

iM2 and 3 5x5

 

5 minute hang i knävecket

 

60s ring plank

60s bar support

Low bridge single leg 1x10

Arch body hold 3 minutes in 6 sets

 

V-up 1x15

Jefferson curl 1x15 33 kg

Seated pike lift 5x10

Seated straddle good morning 5x5 33 kg

 

Cossack squat 5 minutes

Negative SLS 5x1

One leg bridge curl 5x1

Bulgarian split squat 1x5 33 kg

 

Wall HS 5x20s

iM5 5x1 5 kg

Hollow body rock 1x50

Body lever 5x2

Single leg low bridge 3x10

 

Tuck planche 5x10s

Swivel hips 5x50

 

Rope rows 5x5

Lat stretch x5

 

Dips 1x8

PPP 5x5

iM2 and 3 5x5 3 kg

 

Rope climbing tricks, toe climb etc.

 

6 minuters knäveckhäng

Arch-up 3x5 10 kg

Side lever block 3x10s

High ABH 3x15s

Pancake side stretch x5

 

V-up 1x15

Jefferson curl 1x5 long reps 38 kg

HLL 5x3

Weighted pancake x5

 

5 minutes cossack squats with partner stretch

 

Bulgarian split squats 5x2 slow reps 33 kg

Back lever 10s, 10s, 60s

 

HS prep

Wall HS 5x30s

Stick circle 5x1 slow reps 5 kg

 

pHS/PE2 2x8

Inverted pike pull, stretch, straddle...

Pike walk

 

Wrist pushup 1x10

First knuckle pushup 1x10

Finger tip pushup 1x10

Wrist rock 1x10

Hollow body rock 1x45

Body lever 5x2

Single leg box bridge 5x6

 

Scapula pushup 1x21

Tuck planche 5x11s

Swivel hips 5x50

 

Hinge row 1x15

Elevated feet rope row 5x5

Lat stretch x5

 

iM2 and 3 1x10, 1x10

Negative dip 5x5x10s

Cuban rotation 5x5 10 kg

PPP 1x5

 

Wrist pushup 1x10

First knuckle pushup 1x10

Finger tip pushup 1x10

Wrist rock 1x10

 

One arm rope hang 11s left, 13s right

Plint support 1x60s

False grip lock off 1x10s

 

Vertical jump with approach 5x140 cm

ABR 1x17

Arch-up 3x5 20 kg

Side lever block 3x15s

High ABH 3x10s

Pancake side stretch x5

 

V-up 1x15

Jefferson curl 1x5 long reps 43 kg

Negative HLL 5x5x10s

Weighted pancake x5

 

5 minutes cossack squats with partner stretch

 

Bulgarian split squats 3x3 slow reps 38 kg

Open back lever 3x10s

 

Wall HS 30s, 45s, 55s

Stick circle 5x1 slow reps 5 kg 93 cm

Hollow body hold 1x60s

Negative single leg body lever 5x5x10s

Box bridge and bridge wall walk x5

 

Scapula pushup 1x20

Swivel hips 1x50

Tuck planche 5x10s

Bent arm half straddle planche 5x10s

 

Hinge row 1x15

Bulgarian rope row 5x5

Lat stretch x5

 

PPP 1x10

iM2 and 3 1x10, 1x10

Dip 5x5

Cuban rotation 5x5 6 kg

 

False grip 1x20s

Plint support 1x60s

 

Wrist pushup 1x10

First knuckle pushup 1x10

Finger tip pushup 1x10

Wrist rock 1x10

Arch-up 3x5 20 kg

Curl-up 1x10

Side lever block 3x10s

High ABH 3x10s

Back stretch

 

V-up 1x15

Jefferson curl 1x5 43 kg

HLL 5x5

Weighted pancake x5

 

5 minutes cossack squat
Static SLS 1x60s

Single leg bridge curl 3x5

Lunge 2x20 meters, 1x40 meters 38 kg

Outside squat 1x10

Inside squat 1x10

Single leg calf raise 1x10