Mon: 5 x 5 Max pull-ups 90 secs rest
Tue: Pull-up pyramid
Wed: 9 training sets (start with 3 reps and go up when you can complete more than 9 sets with 1 min rest)
Thu: Max training sets 1 min rest
Fri: Repeat hardest day or different training
5 x 5 Max pull-ups 12-9-6-6-6
INVERTED:
3 x 3 HSPU
MWOD:
Foot smash and lower leg lax ball and gemini stacking
18/5
30 min bodysurf
10 min handstand practice on the beach
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