Hybrid Routine - 01/02/2015

Hybrid Routine - 01/02/2015
Heavy/Light - Pull/Push
Sunday/Monday/Thurday/Friday



- Sunday -
Heavy Push

- Full/Str Planche
- Full R.O.M. Freestanding HSPU (on PB)
- Weighted PPu
- Weighted Dips
- Single Leg Squat



- Monday -
Light Pull

- OL Fl/+Flag
- Cannon Ball Pull Ups
- OA Ring Rowing (2sets each arms) / Two arms (1Set)
- Combined Sets Pull Ups/Curl
- CoC #1
      #2
      #3
      #2 (Failure)
      #1 (Failure)



- Thursday -
Light Push

- Str Planche
- HeSPU (Floor)
- Unstable Pushups (Elevated feet, Hands on Basket ball)
- Dips
- SLS / Jumps



- Friday -
Heavy Pull

- Full FL (Cannon Balls (2 sets) + Rings (1 Set))
- OAP (First part of move assisted w/ very light elastic)
- FLP (One Leg (2 Sets) Advanced Tuck (1 Set)
- Combined Sets Pull Ups/Curl
- CoC #1
      #2
      #3
      #2 (Failure)
      #1 (Failure)




Performing 3 sets per exercises (Or more if indicated) -
First and second sets : Heavy - 3-8 reps
                        Light - 8-15 reps
Third set : Failure