Wesker
May-13-07, 07:13 AM
This summer I'm concentrating on BW skills and drills. I'm gonna eat on a maintence level and my main focus is to exceed in some skills and strengthen my shoulders.
My thought with this workout is to apply specific strength to skills like the handstand, handstand pushup, chins and pistols. Other than that it's general conditiong to keep me from slacking.
Obviously the numbers are gonna change so after I get a feel for it and as I get more confident in technique. If something should be added or replaced, or whatever, I would like to hear it.
My only equipment is a pair of paralettes, a chin-up bar and a skipping rope. I don't have any weights.
Sets reps/duration
Tuck sit 5 10 sec
L sit 3 10 sec
Tuck planche 3 10 sec
Chins density training, goal 12 x 2
Push ups’
Incline 2 10
Regular 2 10
Wide 1 15
Dips 3 10
Handstand push ups progression, goal 10 consecutive
Pistols 2 12
v-ups 2 10
tuck ups 3 10
wrist’ push ups 3 10
shin ups 3 to failure
warmup
joint rotations
skip rope – 5 min, goal 10-15 min. skip rope technique training
stretching
regular program - meaning an overall stretching routine covering the major mouscle groups.
sidesplit progression
deep lunge progression
My thought with this workout is to apply specific strength to skills like the handstand, handstand pushup, chins and pistols. Other than that it's general conditiong to keep me from slacking.
Obviously the numbers are gonna change so after I get a feel for it and as I get more confident in technique. If something should be added or replaced, or whatever, I would like to hear it.
My only equipment is a pair of paralettes, a chin-up bar and a skipping rope. I don't have any weights.
Sets reps/duration
Tuck sit 5 10 sec
L sit 3 10 sec
Tuck planche 3 10 sec
Chins density training, goal 12 x 2
Push ups’
Incline 2 10
Regular 2 10
Wide 1 15
Dips 3 10
Handstand push ups progression, goal 10 consecutive
Pistols 2 12
v-ups 2 10
tuck ups 3 10
wrist’ push ups 3 10
shin ups 3 to failure
warmup
joint rotations
skip rope – 5 min, goal 10-15 min. skip rope technique training
stretching
regular program - meaning an overall stretching routine covering the major mouscle groups.
sidesplit progression
deep lunge progression