10 Rounds:
20 Renegade Rows (10 L, 10 R)
30 Crunches
5×5 Dragonfly Sit Ups
5×10 DB Press @10KG
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Category Archives: Calisthenics
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Bar Workout.
3 Rounds
Pull Ups, Wide Grip, Chin Ups, Alt Grip, Headbangers, Dips, etc. 5 Reps Each.
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4 Rounds:
8 Pull Ups
10 Push Ups
10 Lying Down Leg Raises
15 45 Degree Ring Rows
10 Ring Tricep Extensions
90 Sec Rest
3 Rounds Of:
10 DB Rows @ 45Lbs L&R
10 Lying Down Tricep Extensions @15Lbs
50 Crunches
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1/4 Squats 5×10 @ 90KG
Back Squat 10×2 @ 60KG *VMO Focus
Step Ups 5×6 @50KG
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One Arm Pull Up Progression 7×2
Bridge Push Ups 5×5
Front and Side Split Progression
5 Rounds Of:
7 Pull Ups
7 Burpees
5:43 @ Elevation Mask
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Snatch Technique. Worked up to 40KG. Feel same back angle from ground till bar reaches the hip. And also thinking power snatch to make sure legs are always activated.
Worked on some muscle ups, front and back levers.
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Locomotive Movement
De-load Press
5×20
5×25
5×30
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Snatch Balance. Worked Up to a PR 65KG. Feeling good after yesterdays horrible session.
Snatch Singles. Worked up to 50KG (Miss). Hit the 48KG
Snatch Trips. Miss 48KG. Hit 45KG
5×3 Single Arm Chin Up Work w/ Orange Band.
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Front Squats
3 Deload Sets
Snatch. Something wrong today, no feeling.
Snatch First Pull 6×5@40KG
Spend some time practicing
Front & Back Lever
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Recovery Week
3 Sets Each Of Press & Back Squat for recovery
Then:- Calisthenics Beginner Routine
http://idoportal.blogspot.com/2009/07/locomotion-conditioning.html
Then:-
Accumulate 2 Mins of L Sit.