| 1. Dips |
| 2. Chin-ups |
| 3. Pseudo planche push-ups |
| 4. Rows |
| 5. L-sit hold |
| 6. 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. Wrist push-ups | 10 ea side |
| E. Scapular push-ups | 5 reps |
1. Dips
2 sets of max reps with 2 min rest
2. Chin-ups
2 sets of 8 reps with 2 min rest
3. Pseudo planche push-ups
2 sets of 10 reps with 2 min rest
4. Rows
2 sets of 12 reps with 2 min rest
5. L-sit hold
1 set for max duration
6. Wall sit
1 set for max duration
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Shoulder flexion stretch | 60 secs |
| B. Shoulder extension stretch | 60 secs |
| C. Scorpion rotation stretch | 60 secs ea |
| Exercise | A. Shoulder flexion stretch | B. Shoulder extension stretch | C. Scorpion rotation stretch |
|---|---|---|---|
| Duration | 60 secs | 60 secs | 60 secs ea |
CONGRATULATIONS!
YOU'VE COMPLETED
