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Old 06-11-2012, 09:34 AM   #6
Gabriel Sanchez
New Member
 
Join Date: Mar 2012
Posts: 12
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okay i fixed it up. on static i do "3-5 sets of 60-70% max hold"

A
1. advance frog stance, planche pulls back and forth on ball 3xfailure
2. front leaver
3. l-sit
4. step-ups
5. handstands 4x15
6.back leaver
7. muscle ups 3x5
8. iron cross pulls 3x5 failure 3x5 max reach out

B
1.hand stand push-up negatives 3x5 pike-push-ups 3x5
2.weighted planche push-ups 3x5
3.pistol squats 3x3
4.box jumps 3x3
5.lunges 3x8
6.leg raises 3xfailure or 12

C
1.Handstands 4x15 don't know max hold still need balance, Hand stand walks 3x failure
2.Back leaver
3. l-sit
5. advance frog stance
6. front leaver
7. Muscle-ups 3x5
8. iron cross pulls 3x5 failure 3x5 max reach out

D
1.one handed 1x5 pull-ups 1x5 chin-ups
2.front leaver rows 3xfailure
3.Romanian Dead Lift 3x3
4.Power cleans 3x3
5.Power shrugs 3x5
6.Glute ham raises 3x8
7.ab wheel 3xfailure or 12
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