Workout overview
| 1. Angled wall handstand |
| 2A. Pull-ups |
| 2B. Dips |
| 3A. Paused rows |
| 3B. Pistol squats |
| 4. Wall sit |
Equipment needed: pull-up bar, dip bars
x
The difficulty and volume are reduced this week to help alleviate fatigue and maximize performance on the progress tests. You should use the same load/progression as week five and stop each set further from failure.
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Squat ext rotation | 5 ea side |
| E. Wrist push-ups | 10 ea side |
1. Angled wall handstand
Perform 2 sets of 26 secs with 2 min rest
2. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 2A. Pull-ups | 5 reps |
| 2B. Dips | 6 reps |
| Exercise | 2A. Pull-ups | 2B. Dips |
|---|---|---|
| Reps | 5 reps | 6 reps |
3. Perform this superset for 2 sets with 3 min rest
| Exercise | Reps |
|---|---|
| 3A. Paused rows | 8 reps |
| 3B. Pistol squats | 6 reps (each side) |
| Exercise | 3A. Paused rows | 3B. Pistol squats |
|---|---|---|
| Reps | 8 reps | 6 reps (each side) |
4. Reverse hypers
Perform 2 sets of 8 reps with 2 min rest
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Forward fold stretch | 60 secs |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Forward fold stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
