No prelude. Just straight to your face Rough Strength routine.
A1) Handstand Push-Ups - 20 total reps
A2) Front Lever Pull-Ups - 20 total reps
B) Pistol - ladders (count total reps)
Tuesday - off
A1) Pseudo-Planche Push-Ups - 30 total reps
A2) Pull-Ups with 3 sec holds at the top, 90 degree and at the bottom - 30 total reps
B) Pistol - 50% of Monday's total reps in any set-rep scheme.
Thursday - off
A1) Explosive Dips - 40 total reps
A2) Explosive Pull-Ups - 40 total reps
B) Pistol - 75% of Monday's total reps in any set-rep scheme.
Saturday - off
Sunday - off
That's it. Closing points:
- Adjust difficulty according to your current condition. If it's too hard then choose a bit lighter version. If it's too easy then pick harder variant.
- Eat a lot. On your training days you shouldn't feel hungry and especially before bed. You can experiment with off-days. Stay away from sugars.
- Ladder is a special approach to sets and reps. Here in Ukraine everybody knows this stuff. Let me explain you. You pick an exercise and perform 1 rep. Then you partner performs one rep. Then you perform 2 reps and so on. It's like 1, 2, 3, 4, 5 etc. When you feel exhausted start over. So, for example, it's 1, 2, 3, 4, 5, 6 (you feel that 7 would be impossible), 1, 2, 3, 4 (again you feel that 5 would be mistake), 1, 2, 3, 1, 2, 1. That's ladder principle. It helps you to build a lot of volume while staying relatively fresh.
- Where's core work? I'm not a big fan of it. You can add 1 core exercise after main training part is done if you wish. Bridging every day in the morning would be a good idea for your lower back.
- Don't forget about progression. Make exercises harder once thay become easy or add reps.
- "'x' total reps" means as much sets as it would take to complete 'x' reps.
- Rest no more than 2 minutes between sets.
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