Road to Planche (Strength)

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs x 12

Planche/Front Lever Supersets

Band supported holds

sPL open tuck hold- (black band)
Set 1 - 8s
Set 2 - 8s
Set 3 - 7s
Set 4 - 7s
Set 5 - 5s hips falling

FL straddle hold - (red band)
Set 1 - 9s
Set 2 - 8s
Set 3 - 9s
Set 4 - 5s
Set 5 - 5s hips falling

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
FL open tuck holds (bandless)
Set 1 - 12s
Set 2 - 13s
Set 3 - 13s

Finisher
Advanced Frog
Set 1 - 15s
Set 2 - 14s

Notes: felt strong today. A tiny twinge in the forearm when I release the planche holds, but very manageable

Pull-ups
Set 1 - 8
Set 2 - 6
Set 3 - 5

Notes: from dead hang to bar to upper chest

Assisted Ring Muscle ups

Set 1 - 3r very slow, very controlled
Set 2 - 3r last dip ugly
Set 3 - 3r whole last rep pretty sloppy.

Finisher

Static ring hold
ALAP: 22s shoulders pressed down, elbow pits forward, arms slightly out from body. Great work.



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