Professional Documents
Culture Documents
Clean Form Planche Program
Clean Form Planche Program
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.
Goal:
Week 1 - Muscular Conditioning (W/ Moderate Difficulty) Hollow BW (kg) Band
Body
100% 72 0
Planch
Monday, July 18, 22 e Hold 80% 57.6 15kg Red 5-15kg
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Clean Set 7 Set 8 70% 50.4 20kg Yellow 10-30kg
form
Assisted HB Straddle Planche 50% 20sec 70% 20sec 75% 16sec 80% 12sec or MH-1 60% 43 30kg
Assisted Front Lever Pullup 50% x10 70% x10 75% x8 80% x6 Close Green 20-40kg
to
Assisted Straddle Planche Press x12 x12 x10 x8 x6 Perfec
Pseudo FL to Touch x12 x12 x10 x8 yt accessories
joint
RB Scapular Pushup x12 x12 x10 x8 friendly
Optional Exercise 1 x8-12 x8-12 x8-12 75%
Optional Exercise 2 x8-12 x8-12 x8-12
Optional Exercise 2
Monday, August 1, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 85% 8-12sec 85% 8-12sec 85% 8-12sec
Assisted Front Lever Pullup 85% x4-6 85% x4-6 85% x4-6
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises
Wednesday, August 3, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 85% 8-12sec 85% 8-12sec 85% 8-12sec
Assisted Front Lever Pullup 85% x4-6 85% x4-6 85% x4-6
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises
Friday, August 5, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Assisted HB Straddle Planche 90% 8-12sec 90% 8-12sec 90% 8-12sec
Assisted Touch FL Assisted Front
90% x4-6 90% x4-6 90% x4-6
Lever Pullup
Assisted Straddle Planche Press x6 x6 x6
Pseudo FL to Touch x6 x6 x6
RB Scapular Pushup x6 x6 x6
No Optional Exercises
No Optional Exercises
Week 4 - Extreme Lean Acclimation
Monday, August 8, 22
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
HB Straddle Planche Lean & Hold 85% 3sec 85% 3sec 90% 3sec MH MH MH MH MH
Front Lever Pullup 85% x3 85% x3 90% x3
Assisted Straddle Planche Press x12 x12 x10 x8
Pseudo FL to Touch x12 x12 x10 x8
RB Scapular Pushup x12 x12 x10 x8
Optional Exercise 1 x8-12 x8-12 x8-12
Optional Exercise 2 x8-12 x8-12 x8-12 MH MH MH MH