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