Planche/Push

Warmup (scapula protraction, planche lean)

PLANCHE
- 5x : 3x PL max hold best progression + 2x PL hold second progression (e.g.: Straddle or Elastic band)
- 3x3 Negative PL
- 3x PL press
- 3x8 PL PU (your progression e.g.: 3 reps Straddle + 5 reps Tuck)
- 3x5 HSPU (or Pike)
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PUSH
- 2x SuperSet (PB): 1 Impossible Dip + 5 Russian Dips + 10 Dips + 5 Leg Raises
- 2x SuperSet (SB): 2 MU 5kg + 2 MU + 20 Dips + 5 Leg Raises
- 3x SuperSet Push-Ups : 6 Archer + 6 Diamond + 6 Wide
- 3x8 Pseudo PU

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