Workout overview
| 1. HSPU (floor to deep) |
| 2. Front lever hold |
| 3. 90DPU |
| 4. Archer chin-ups |
| 5. Tuck planche push-ups |
| 6. Pistol squats |
Equipment needed: pull-up bar, parallettes
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. Push-ups | 10 reps |
| F. Shoulder flexion stretch | 60 secs |
1. HSPU (floor to deep)
2 sets of 1-5 reps with 3 min rest
RPE: 8 (2 repetitions in reserve)
2. Front lever hold
2 sets of 10 secs with 3 min rest
3. 90DPU (+/- band-assistance)
2 sets of 2-4 reps with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
4. Archer chin-ups
2 sets of 5 reps (each side) with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
5. Tuck planche push-ups
2 sets of max reps with 3 min rest
6. Pistol squats
2 sets of 8 reps (each side) with 3 min rest
RPE: 8 (2 repetitions in reserve)
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
