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    Summer Workout

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    Scribduser123459
    The document outlines a 3 month bodyweight strength training program with progressions over 8 weeks. Each week focuses on increasing reps and difficulty for ring chest pull-ups, dips, and practicing baby muscle ups and front lever progressions like advanced frog stands and pseudo planche leans. Warm-ups include holds, row drills, leg raises, and stretches. The current focus is 3 sets of 8 clapping pull-ups and the summer goal is 1 unassisted clean muscle-up.

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    Summer Workout

    Uploaded by

    Scribduser123459
    32 views6 pages
    The document outlines a 3 month bodyweight strength training program with progressions over 8 weeks. Each week focuses on increasing reps and difficulty for ring chest pull-ups, dips, and practicing baby muscle ups and front lever progressions like advanced frog stands and pseudo planche leans. Warm-ups include holds, row drills, leg raises, and stretches. The current focus is 3 sets of 8 clapping pull-ups and the summer goal is 1 unassisted clean muscle-up.

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    sample summer workout

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    The document outlines a 3 month bodyweight strength training program with progressions over 8 weeks. Each week focuses on increasing reps and difficulty for ring chest pull-ups, dips, and practicing baby muscle ups and front lever progressions like advanced frog stands and pseudo planche leans. Warm-ups include holds, row drills, leg raises, and stretches. The current focus is 3 sets of 8 clapping pull-ups and the summer goal is 1 unassisted clean muscle-up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    32 views6 pages

    Summer Workout

    Uploaded by

    Scribduser123459
    The document outlines a 3 month bodyweight strength training program with progressions over 8 weeks. Each week focuses on increasing reps and difficulty for ring chest pull-ups, dips, and practicing baby muscle ups and front lever progressions like advanced frog stands and pseudo planche leans. Warm-ups include holds, row drills, leg raises, and stretches. The current focus is 3 sets of 8 clapping pull-ups and the summer goal is 1 unassisted clean muscle-up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 6

    Week 1 Week 2 Week 3

    Ring Chest Pull-Up 3x8 (>=24) Ring Chest Pull-up 4x7/8 (>=30)
    Dips 3x5 (>=15) Dips 3x6/7 (>=20) Ring Chest Pull-up 4x8/9 (>=34)
    TS Practice Ring Row Drill 3x8(>=24) TS Practice Bby Muscle Up (feet to Dips 3x7/8 (>=22)
    Forward Ring Leans 3x8s floor) 3x6 TS Practice Bby Muscle Up (tippy toes) 3x6
    Monday Adv Frog Stand 10x6s Adv Frog Stand 10x6s Adv Frog Stand 10x6s
    Adv Frog Stand 10x6s
    Adv Frog Stand 10x6s Adv Frog Stand 10x6s Psuedo Planche Lean 20x3
    Tuesday Psuedo Planche Lean6x10 Psuedo Planche Lean 15x4 Pseudo Planche Push-up 3x3

    Ring Chest Pull-Up 3x8/9 (>=26) Ring Chest Pull-up 4x7/8 (>=31)
    Dips 3x6 (>=17) Dips 3x7 (>=21) Ring Chest Pull-Up 4x9 (>=36)
    TS Practice Ring Row Drill 3x8/9 (>=27) TS Practice Bby Muscle Up (feet to Dips 3x7/8 (>=23)
    Wednesday Forward Ring Leans 3x10s floor) 3x7 TS Practice Bby Muscle Up (tippy toes) 3x7
    Adv Frog Stand 10x6s
    Adv Frog Stand 10x6s Adv Frog Stand 10x6s Psuedo Planche Lean 20x3
    Thursday Psuedo Planche Lean 6x10 Psuedo Planche Lean 15x4 Pseudo Planche Push-up 3x4
    Ring Chest Pull-Up 3x9/10(>=28)
    Dips 3x6/7 (>=19) Ring Chest Pull-up 4x8 (>=33)
    TS Practice Ring Row Practice 3x10 Dips 3x7/8 (>=22) Ring Chest Pull-up 4x10 (40)
    (>=30) TS Practice Bby Muscle Up (feet to Dips 3x8 (>=24)
    Forward Ring Leans 3x10s floor) 3x8 TS Practice Bby Muscle Up (tippy toes) 3x8
    Friday Adv Frog Stand 10x6s Adv Frog Stand 10x6s Adv Frog Stand 10x6s
    Adv Frog Stand 10x6s
    Adv Frog Stand 10x6s Adv Frog Stand 10x6s Psuedo Planche Lean 20x3
    Saturday Psuedo Planche Lean 6x10 Psuedo Planche Lean 15x4 Pseudo Planche Push-up 3x5
    Sunday
    Warm-Ups (MWF): 30 second
    holds, Ring Row Drills (2x5/6)
    4/5 leg raises, Forward Ring Leans Warm-Ups (MWF): 30 second holds, Ring
    Warm-Ups (MWF): 30 second holds 3x8s Row Drills (2x5/6)
    4/5 leg raises Warm-Ups(TuThSat): Wrists, 4/5 leg raises, Forward Ring Leans 3x8s
    Warm-Ups(TuThSat): Wrists, core Wrists, core stretch, hip extensor Warm-Ups(TuThSat): Wrists, Wrists, core
    stretch, hip extensor stretch stretch stretch, hip extensor stretch
    Week 4 Week 5 Week 6 Week 7 Week 8
    This period: 3 sets of 8 clapping pull-ups
    Summer Goal: 1 unassisted clean muscle-up

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