Training program 5 october ->

Today the fall finally got here so I decided to change to a program that I can do mostly indoors. New this time is some testresults is included as a reference

Day1:

Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:
FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x OAC - assisted, 20 cm offset.

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 10s L-sit - XR (22 seconds pr)

FBE4: 3 x RLL - wall HS

Day2:


Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)

FBE1: 3 x Pushups - XR PPP Plus

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x GHR - half

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Pulls -half, flat tuck

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x Deck Squats - jumping

Core, 3 sets of:

FSP4: 2 x 5s Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck

Training program 11 september ->

Yet another mid cycle programchange. This time I will try to scale down the backlevers, while I can hold the current variation it is hurting my left elbow so I will try to go down to the flat tuck to see if I can strengthen the elbow this way. Shoot for 8 second sets.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 31 august ->

Due to aching backside of my knee I will change program early and replace the leg stuff with something that does not hurt and also change to more dynamic.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get