| Focus | Routine type |
| Planche and Handstand Push up | Endurance |
Bloc 1: Skills Planche + Handstand push ups
| Set x reps | Begineer | Intermediate |
|---|---|---|
| 2set x 5 push ups 5″-5″ | knee push ups | push up |
| 2setx 1each side. One arm push up | assisting with the other arm. Legs straddle | with less/no assistance. Legs full |
| 2setx 3 each side archer push ups | with knees | Wider arms position |
| Effective HPU training: 5set x3rep. Rest 1’20” between sets | Elevated pike push-ups (alternative: pike-push ups in floor low bar | Assisted HPU. A partner helps with going up |
| Planche recap 3 sets: | Planche lean (20″ hold) | Planche lean hold 3″ + push up |
Bloc 2: Full body workout, focus technique
Prioritize more difficult exercise and higher reps. If impossible the difficult exercise on the lower reps, downgrade and maximize the reps.
7min approx per exercise. Rest 1’20” between sets and exercises
| Exercises | Description |
|---|---|
| 1) 3 sets: 5 reps pull-ups 1″ straight arms – 1″chin | Alternative: assisted pull ups, australian pull ups |
| 2) 3 sets: lunge jump (10 each leg) | Alternative: squat jump (20rep), lunges (10 each leg), squat (20rep) |
| 3) 3 sets: 5 reps dips 3″ descent- 1″ 90º – up | Alternative: assisted, bench dips |
| 4) 3/4 sets: Dead hang in bar 20-40″ | Alternative: (D) one hand 10″-10″ |
| 5) 3 sets: 5 reps explosive push-ups | Difficult to easy: applause push-up > jump push-up > fast push-up > applause knee push-up > jump knee push-up > fast knee push up. |
coach @evammss