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- #Goals
- **Short Term:**
- * Pull-Ups
- * OAPU (Negatives)
- * Tuck FL Hold (30s)
- * Dips
- **Long Term**
- * Planche
- * Front Lever
- #Program Example
- ####Push:
- **Strength:**
- | A | B |
- | -------------- | --------------- |
- | Bodyline | OAPU (Negatives) |
- | Dips | Bodyline |
- | OAPU (Negatives)| Dips |
- | L-sit | L-sit |
- | **Optional** | **Optional** |
- | HSPU (Negatives)| HSPU (Negatives) |
- | Static HS Prac | Static HS Prac |
- | Planche Leans (EZ)| Planche Leans (EZ)|
- HSPU
- ####Pull:
- **Strength:**
- | A | B |
- | ----------------- | ---------------- |
- | Pull Up (Weighted) | Tuck Front Lever |
- | Tuck Front Lever | Pull Up (Weighted)|
- | Pistol Weighted | Pistol Weighted |
- | Dragon Flag | Dragon Flag |
- | **Optional** | **Optional** |
- | Horizontal Row | Horizontal Row |
- | Hanging | Hanging |
- ####Active Recovery:
- * Handstand Practice
- * Hanging Practice
- * Mobility
- ####Template:
- |Mon|Tue|Wed|Thu|Fri|Sat|Sun|
- |:-:|:-:|:-:|:-:|:-:|:-:|:-:|
- |Push (A)|Pull (A)|AR|Push (B)| Pull (B)|AR|AR
- Active recovery is optional, depending on how you're feeling.
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