Road to Planche (Strength)

Note: A little achy still in shoulders and forearms. Cut volume back a bit.

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
Scapula push ups
Pike walk outs/push-ups x 12

Planche/Front Lever Supersets

Band supported holds

sPL open tuck hold- (black band)
Set 1 - 7s slight sharp pain in forearm. Don't push it.
Set 2 - 7s
Set 3 - 6s
Set 4 - 7s
Set 5 - 5s
Set 6 - 5s
Set 7 - 6s
Stop clock when hips fall

FL straddle hold - (red band)
Set 1 - 8s
Set 2 - 6s
Set 3 - 6s
Set 4 - 7s
Set 5 - 5s
Set 6 - 6s
Set 7 - 5s
Stopped clock when hips fall

Mobility between sets
Chest stretch

Superset #2
Planche push-ups
Set 1 - 6r
Set 2 - 6r
Set 3 - 6r
Dragon flags
Set 1 - 5r
Set 2 - 5r
Set 3 - 5r last few a bit tough. Very slow and controlled.

Inverted Pull-ups
Set 1 - 10
Set 2 - 10

Side shoulder raises
15lb x 12 per arm x 2