(P,P,L)x2 Hi/Low

Focus:
- Calisthenics skills
- Strength
- Mobility
- Anaerobic capacity (conditioning)

[Progressive Overload]
On HI days: If all sets are fully achieved including the final set of 5 reps. Up the weight next week.
On LI days: Aim to hit 5+ extra reps on the last set before upping weight.

Feel free to sprint, jog, swim in-between days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Targets: Back and Biceps
|
Focus: Skills, Hypertrophy (weight -80% of HI), Circuit/Conditioning

Bicep Curl (EZ Bar)

Muscle Up

Front Lever

Bent Over Row (Barbell)

(LI): Pull

Targets: Glutes, Quads, Hamstrings, Calves
|
Focus: Power, Strength (weight at +80% of 1rpm)

Back Extension (Weighted)

Romanian Deadlift (Barbell)

Zercher Squat (Barbell)

(HI): Legs

Targets: Chest, Shoulders, Triceps
|
Focus: Skills, Hypertrophy, Circuit/Conditioning

Skull Crusher (Dumbbell)

Deficit Handstand Push Up

Planche

Chest Press (Machine)

(LI): Push

Targets: Back and Biceps
|
Focus: Power, Strength (weight at +80% of 1rpm)

Chin-Up (Bodyweight)

Pull-Up (Weighted)

Upright Row (Barbell)

(HI): Pull

Targets: Chest, Shoulders, Triceps
|
Focus: Power, Strength (weight at +80% of 1rpm)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

(HI): Push

Targets: Glutes, Quads, Hamstrings, Calves
|
Focus: Skills, Hypertrophy, Circuit/conditioning

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