Nov 182014
 

Front lever

Progressions:

Use 5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

And after that 5x30s:

  • 3 x 5 s
  • 5 x 5 s
  • 3 x 10 s
  • 4 x 10 s
  • 4 x 15 s
  • 5 x 15 s
  • 4 x 25 s
  • 4 x 30 s
  • 5 x 30 s

Back lever

Progressions:

Use 5x15s table:

  • 3 x 3 s
  • 5 x 3 s
  • 3 x 6 s
  • 4 x 6 s
  • 4 x 10 s
  • 5 x 10 s
  • 4 x 12 s
  • 4 x 15 s
  • 5 x 15 s

And after that 5x30s:

  • 3 x 5 s
  • 5 x 5 s
  • 3 x 10 s
  • 4 x 10 s
  • 4 x 15 s
  • 5 x 15 s
  • 4 x 25 s
  • 4 x 30 s
  • 5 x 30 s

MUs, plank and DUs

Five rounds:

  • 1 min MU
  • 1 min Plank hold
  • 1 min DU
  • 1 min Rest
 Posted by at 19:10