September 2020

Push strength (Sunday + Wednesday)

- Round 1 (1 set, 2 min rest)

o Pull ups (x12)
o Explosive PU (x4)
o Clap PU (x3)
- Round 2 (3 sets, 2 mins rest)
o Pike PU (x8-12)
o Pseudo planche PU (x8)
 90-degree max hold superset
o Front/Tricep/Chest Dips (x8-12)
o Tricep PU (x8-12)
o Decline Diamond PU (x8)
- Round 3
o Wide PU (x25)
o Normal PU (x20)
o Diamond (x15)

Back lever (Monday + Thursday)

- Round 1 (1 set, 2 min rest)

o Lower back raises (x8)
o Mid back raises (x8)
o German hang stretch

- Round 2 (1 set, 2 min rest)

o Dragon flag hold max
o One legged dragon flag hold max
o Band back lever hold max
o Back lever hold max
o One legged back lever hold max

- Round 3
o Advanced tuck BL hold (3 sets 8 secs)
o Tuck BL hold (2 sets 8 secs)
o Advanced tuck BL raises (2 sets x3)
o Tuck BL raises (2 sets x4)
Pull strength (Tuesday + Friday) [140 reps]

- Round 1 (4 sets, 3 min rest)

o Wide (x6)
o Shoulder (x5)
o Narrow (x4)
o Close (x3)
o Archers (x2)
- Round 2 (1 set, 3 min rest)
o Commando pull ups (x6 each grip)
o Slow pull up (x1)
- Round 3
o L pull ups (x5)
o Tuck front lever pull ups (x10)
o Band pull ups (x10)
o Band chin ups (x10)