push day 1 stradel planche hold tuck press l-sit to stradel planche

perfs 6sec 6sec 4sec 1 1 1 3 3 3

pull day 1 front lever hold front negatives touch+pull up

perfs 5 nc 5nc 5nc nv nv nv nc+5

push day2 stradel press 90deg press stradel neg

perfs 111 111 nv nv nv

pull day 2 one leg pull up one leg press adv tuck victopress

perfs 2222 33 0

push day 3 stradel planche hold tuck press l-sit to stradel planche

perfs no hold 111 333

pull day 3 front lever hold front negatives tuck +pull up

perfs 5sec nv but better nv nv nv 555

push day 1 stradel planche hold tuck press l-sit to stradel planche

perfs 7sec 4sec 0sec 111 5- 4 5-

pull day 1 front lever hold front negatives pull up

perfs 5sec nv but better nv nv nv 4adv 4adv 4adv

push day2 stradel press 90deg press tuck push up to press

perfs 111 0201 1 nv nv

pull day 2 one leg pull up one leg press adv tuck victopress

perfs 4min 7sec 3322 335 7sec 7sec 7sec

push day 3 stradel planche hold tuck press l-sit to stradel planche
perfs

pull day 3 front lever hold front negatives pull up

perfs 5sec better nv nv nv 544

push day 1 stradel planche hold tuck press l-sit to stradel planche

perfs 7sec 7sec 5sec 1+ 1+ 1+ 555

pull day 1 front lever hold front negatives touch+pull up

perfs 5sec better nv nv nv 555

push day2 stradel press 90deg press stradel neg

perfs

pull day 2 one leg pull up one leg press adv tuck victopress

perfs

push day 3 stradel planche hold tuck press l-sit to stradel planche

perfs

pull day 3 front lever hold front negatives touch+pull up

perfs

push day 1 stradel planche hold tuck press l-sit to stradel planche

perfs 7sec 7sec 5sec 111 333

pull day 1 front lever hold front negatives pull up

perfs 5sec nc nv nv nv 454

legs legs ext hams curls leg press

perfs 10x135 8x50kg 8x 120kg

pull day 2 one leg pull up one leg press tuck pull up

perfs 3322 335 655

 push day 3 neg push up to press hspu

perfs nv nv nv nv nv nv nv nv nv

legs legs ext hamstring curls leg press

perfs

push day 1 stradel planche hold tuck press l-sit to stradel planche

perfs 6sec 6sec 6sec 100 443

pull day 1 front lever hold front negatives pull up

perfs 2sec 2sec 2sec nv nv nv 555

legs legs ext hams curls leg press

perfs 150 lbs 10 55kg 8 160kg 8

pull day 2 one leg pull up tuck touch neg

perfs trys 5sec no touch nv nv nv

push day 3 neg push up to press hspu

perfs

legs legs ext hamstring curls leg press

perfs
 wide leans scapula push up weighted dips(30kg)

4 4 4 15x4 10 10 10

hefesto weighted pull up(20kg) pull up

neg green band 888 15

adv tuck lean up tuck push up dips

333 555 20 20 20
week 1
tuck pull up hefesto leg raises

6 neg green band 0

wide leans 5FEET scapula push up weighted dips(40kg)

444 20 15 15 888

hefesto weighted pull up(20kg) deadlifts 40KG

neg 0 nv 888 10 10 10

wide leans scapula push up weighted dips(40kg)

555 20 20 20 888

hefesto weighted pull up(20kg)

neg nv 999

advtuck hold forced press+hollow press

7 7 7 nc 2+5 2+5 2°5

week 2

tuck pull up hefesto fl pull x hefsto

5+3 5+3 4 neg nv 4+2 X5

wide leans scapula push up weighted dips(30kg)

 hefesto weighted pull up(20kg) dead lifts

V NEG pain 6 X 60KG

wide leans scapula push up weighted dips(40kg)

666 20 20 20 9 10 8

hefesto weighted pull up(20kg) deadlifts 60KG

V NEG 999 888

adv tuck lean up tuck push up dips

week3
tuck pull up hefesto leg raises

wide leans scapula push up weighted dips(30kg)

hefesto weighted pull up(20kg) pull up

adv tuck hold dips 40kg shoulder press

7sec 7sec 5sec 896 7sets

hefesto weighted pull up(20kg) deadlifts 80KG

fail 10 9 6 555

front press hip adductor calves nd abs

8x 80kg 10x 135 10x 20kg + 10L

week 4
ol hold adv tuck hold combo

7sec 7sec 15 SEC 12 SEC 5+2 5+2 5+2

 week 4

dips

25 25 25

hack squat

adv tuck hold dips 40kg

7sec 7sec 7sec 10 5 nv 5

hefesto weighted pull up(20kg) deadlifts 80KG

V NEG 10 10 6 xxx

front press hip adductor calves nd abs

80kg 10 190 8
week 5
one arm pull up ol hold adv tuck

333 8sec 8sec 15 SEC 15sec

dips

hack squat