Hand Stand Push Ups,

Pull Ups Y Toes To Bar

week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 notas
30 ring rows 3 set max effort
pull ups estrictos *no liga 3x5 Pull ups *no liga 4x5 PU 40 jumping pull ups, push ups, entre
25 ring rows pull 30 ring rows
sets: 4/9/6/6/8 negativos; entre negativos; 25 ring 2 x flexed arm hang rondas L sit hang
ups estrictos pull ups estrictos
30 ring rows 3 sets 15 rep rondas 30 seg pushups, 2x 30 seg. pull ups estrictos pull ups sets: *Los pullups
sets:2/7/5/5/7 sets: 5/9/7/7/9
pull ups estrictos pike push ups hollow body Plank, 2 x max hang sets: 8/14/11/11/14 estrictos con liga
Lunes *usar una liga que ring push ups
sets: 3/8/6/6/8 15 knee box push pull ups estrictos pull ups estrictos 7/12/10/10/14 Intenetar 1 HSPU *Los negativos sin
rete set1 -10 set2-12
4x5 wall climbs ups sets: 5/10/8/8/10 sets: 6/10/8/8/12 Partial range hspu estricto x 5 (si sale a liga
Emom 10 mins 7-10 set3-7 set4-7 ME:
https://www.youtu * Tabata HandStand *6x3 negativos usar discos 3 sets - la primera ya no
push ups 10 reps minimo
be.com/watch?v=8L Hold 8 rondas HSPU. 12 reps ralizar los demas
NrVMoGUsw intentos )

3 RONDA
20 SHOULDER 3 RONDA
15
SHRUGS 3 RONDA 15
2 RONDAS 15 SHOULDER
3X30 SEC 2 RONDAS 12 SHOULDER
SHOULDER 3 RONDA SHRUGS
PLANK cada 15 SHOULDER SHRUGS
20 SHOULDER SHRUGS 12 SHOULDER 2X30 SEC
posicion SHOULDER SHRUGS 2X30 SEC
SHRUGS 3X30 SEC 2X30 SEC SHRUGS PLANK cada
3X30 SEC SHRUGS 2X30 SEC PLANK cada
PLANK cada PLANK cada 2X30 SEC posicion
HOLLOW 2X30 SEC PLANK cada posicion
posicion 3X30 SEC posicion PLANK cada 3X30 SEC *Los TTB son
BODY PLANK cada posicion 3X30 SEC
HOLLOW BODY 3X30 SEC posicion HOLLOW BODY estrictos a la altura
12 ttb estrictos posicion 2X30 SEC HOLLOW
Martes Row HOLLOW 3X30 SEC 15 GHD sit ups que sea posible
hasta donde sea 3X30 SEC HOLLOW BODY
5 X 300m; 26 s/m; BODY 5 HOLLOW 15 Back extentions hasta la semana 6 a
posible HOLLOW BODY 30 TTB
fan setting = u set; OF EACH BODY 20 GHD ROW partir de ahí kipping
ROW 12 x 20 BODY 20 back extention ROW
Rest 10 strokes ROW 5X3 sit ups 2 X 6 minutes. Vary
sec / 40 sec easy 20 TTB en el GHD 20 x 20 sec / 40 sec
between 300m min above 24+ spm; Row stroke rate ever 2
Row twenty 20 ROW ROW easy Row twenty 20
pieces. experiment with fan 8 x 250m / 45 sec minutes: 26 spm
second all-out 1 X 18 min 22-26 3 x 4 min w/ 3 min second all-out
settings; Rest 2 easy first 2 min, 28 spm
bursts with 40 spm; u set fan. rest; u set fan; 26- bursts with 40
minutes next 2 min, 30 spm
seconds of light 28 spm @ race pace seconds of light
final 2 min. rest 3
rowing in between. rowing in between.
mins btwn

Ring Push Ups

pull ups estrictos pull ups estrictos tabata hang
4X10;Max effort 15 jumping
sets:2/7/5/5/7 sets: 3/8/6/6/8 tabata hang *acumular 30-40 1 set max
hollw body entre pull ups; 15
*usar una liga que * 5x5 L position for * acumular 30-40 pull ups set max effort push
rondas pull ups
rete ttb pull ups * Acumular 20 HSPU effor pullups ups, 20
Miercoles *Acumular 35 HSPU negativos; 2
*5x5 L position for * Acumular 100 * 10 rondas rodillas o punta de , acumular 45 jumping
rodillas o punta de x flex arm
ttb pushup en todo el Hand stand Hold 20 pies en el box. Lo negative pullups pullups, 15
pies en el box. Lo hang; 3X10
* Max effort push dia. No tiene q ser on/20 off mas pegado a la negativos
mas pegado a la barbell curl
ups 3 mins todas en el box caja posible.
caja posible.

3 rondas
3 rondas 20
20 V-Ups
V-Ups 20 3 rondas
2 rondas 3 rondas 2 rondas 25 3 rondas 20
supermans 15 GHD 20 GHD sit ups 20
30 sit ups 30 sit ups sit ups 25 3 rondas 20 sit ups Back extentions en
sit ups 10 toes to supermans
Jueves 30 30 supermans 25 sit ups 25 20 el GHD
bar estrictos 10 reps de
supermans supermans 12 toes to supermans supermans 3 sets 12/10/8
*Realizar Press Handstand
10 min 10 min bar estrictos 10 GHD sit ups kb push pres
estricto 4x5 Subir negativos
incrementos
entre rondas AHAP
15 ring push ups

5 rondas 5x10
3x10 practica
max hang jumping pull 3 set max
de knee to chest ring rows
25 ring rows 6 rondas 3x10 practica ups, entre effort
entre rondas max 5x6 ring Max effort
*10 minutos de max hang de knee to chest rondas 10 V-Ups pullups, max
Viernes hollow body rows, pushups; 60
practica wallclimbs 30 ring rows entre rondas max *3 sets 15 rep effort flexed
* 4 x 10 decline max hang seg plank.
to handstand frente *10 x 2 wall climbs hollow body pike push ups hang, max
pushups (Puede entre ronda
a la pared, lo mas 15 knee box push effort hang
subirle a 12/15)
cerca posible. ups

probar 5x 1-2
pull up probar 5x5 probar 5x5
probar 5x5 kipping 3 rondas
estricto probar 5x kipping pull kipping pull
pull ups 12 weighted
*2 ronda 1-2 ups ups
1 ronda 3 rondas 12 sit ups (med
1 ronda 20 weighted pull up 3 rondas 3 rondas
30 weighted weighted ball 20#)
30 weighted sit ups (med estricto 15 weighted 12 weighted
sit ups (med sit ups (med Good
sit ups (med ball 14#) 2 rondas sit ups (med sit ups (med
ball 10#) ball 20#) Good Mornings
ball 10#) Good 20 weighted ball 14#) ball 20#)
Good Mornings 65#
Sabado Good Mornings sit ups (med Good Good
Mornings 65# 10 Back
Mornings 45# ball 14#) Mornings Mornings
45# 10 Back 10 Hang
45# 12 Back Good 65# 65#
15 Back 10 Hang Intenetar 1 HSPU
15 Back 12 Hang Mornings 10 Back 10 Back
15 Hang Five Sets of: estricto x 5 (si sale a
15 Hang *Acumular 20 HSPU 45# 10 Hang 10 Hang
Handstand Push- la primera ya no
rodillas o punta de 12 Back Realizar Press *10 reps de
Upw/band assist x 5 ralizar los demas
pies en el box. Lo 12 Hang estricto 4x5 Subir Handstand
reps rest 90 sec intentos )
mas pegado a la entre rondas AHAP negativos
caja posible.