20 Push Ups - Focus on slow and controlled form
20 Squats - Focus on deep and controlled form
Endurance
2 hours - Indoor volleyball
Skill development[list]10 minutes of work on Handstands
2 x 30 sec - Frog stand
2 x 8 - Wrist Push Ups - Scaled down by leaning against wall
2 x 8 - [url=http:...
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Av statiske øvelser anbefaler jeg straddle l-sit, german hang/back lever, l-sit, front lever og planche. Ta en titt på denne videoen: http://www.youtube.com/watch?v=HOC8Ya00f3g...
1 x 10 sec - Pseudo Planche Hold - On fingers, but both legs on the ground
1 x 5 - Pseudo Planche Push Ups
2 x 10 - Squats - Deep and explosive
1 x 22 - Push Ups - Slow and controlled
4 x 5 - Bench Press - 67,5kg
1 x 5 - Bench Press - 70kg - 30 sec break, then;
1 x 3 - Bench Press Negatives - 72kg
Stamina[list]1 x 5 Wall Handstand Push Ups + 10 sec Handstand
1 x 5 Wall Handstand Scapular Push Ups + 10 sec Handstand
1 x 20 sec - Handstand
2 x 20 sec - German Hang
1 x 5 German Hang Out
3 x 5 Chest Fly Machine - 86kg
2 x 5 [url=http://www.yout...
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2 x 10 sec - Pseudo Planche Finger hold
1 x 5 Pseudo Planche Push Ups - Hands 180°
1 x 5 Pseudo Planche Push Ups - Hands 90°
3 x 10 Squats - Deep and explosive
1 x 24 Push Ups - Slow and controlled
Strength[list]1 x 4 Wide Grip Muscle Ups - Descent form
2 x 3 Weighted Dead Hang Pull Ups - 29,5kg
1 x 4 Weighted Wide Grip Pull Ups - 29,5kg - Not complete ROM
1 ...
3 x 10 sec - Pseudo Planche Finger Hold
1 x 5 Pseudo Planche Push Ups - Hands 180°
2 x 5 Pseudo Planche Push Ups - Hands 90°
4 x 10 Squats
1 x 26 Push Ups
10 minutes of work on handstands
Baseline
Rudy warmup
3 x 8 Fitnessball - Ferdigstilling til kneetuck
Strength[list]3 x 6 Squats - 61kg
2 x 6 Squats - 70kg
3 x 5 Toes-to-bar Leg...
15 minutes - Indoor football - As keeper
1 hour - Indoor volleyball
20 minutes of serving, running to the other side, serving again, running to the other side etc
Stamina
1 x 4 Wide Grip Muscle Ups
1 x 2 Wide Grip Muscle Ups
2 x 11 Burpee Pull Ups
2 x 5 German Hang Out
3 x 10 Scapular Pull Ups
2 x 10 sec - Pseudo Planche Finger Hold
2 x 30 sec - Frog stand
2 x 8 - Wrist Push Ups - Scaled down by leaning against wall
2 x 8 - Knife Edge Push Ups - Scaled down by leaning against wall
1 x 4 Wide Grip Muscle Ups
1 x 5 Bench Press - 65,3kg
1 x 5 Bench Press - 67,5kg
2 x 5 Bench Press - 70,0kg
Work Capacity / Endurance With no break in between, 5 rounds of;[list]200m run - easy tempo
200m run - hard tempo / sprint
5 Max Reach Pull Ups - (one hand reaching up as high as possible at the top of each rep...
+-4000m - 17:50 (4:30min/km tempo) - On light layer of snow
Stamina Exercises written in brackets are done as supersets[list]4 Wide Grip Muscle Ups
5 False Grip Muscle Ups
2 x (15 Dead Hang Pull Ups + 10 Leg Raises)
1 x (Inverted Hang to Back Lever + 5 German Hang Outs + 15 second L-sit)
1 x (Inverted Hang to Tucked Back Lever + 5 German Hang Outs + 15 second L-...
Stamina 1-2 minute breaks between sets[list]3 Wide Grip Muscle Ups
4 False Grip Muscle Ups
2 x 8 Clapping Pull Ups
2 x 8 Side-jump Pull Ups
2 x (Inverted Hang to Back Lever + 5 German Hang Outs + 15 sec Hanging L-sit)
2 x 14 Burpee Pull Ups
1 x (Inverted Hang to Back Lever + 15 sec Hanging L-...
400m sprint - 1:03
200m sprint - 0:32
200m sprint - 0:31
2 Short all out sprints
Skill development[list]Work on handstands
2 x 8 sec - Pseudo Planche Finger Tip Hold
2 x 4 Pseudo Planche Push Ups - Hands 180° - Only one leg
2 x 5 Pseudo Planche Push Ups - Hands 90° - Only one le...
2 x 2 Dead Hang to Front Lever
2 x (5 Clapping Pull Ups for Max Height + 5 Toes-to-bar Leg Raises)
2 x (Back Lever + 5 German Hang Outs + 10 sec Hanging L-sit)
2 x 8 Metalsnakes
2 x (10 Half ROM Pull Ups + 8 Leg Raises)
2 x 12 Biceps Curls - 11,5kg Dumbbells
Work Capacity
3 x 2 min rowing - Medium tempo (4:00min/km)
Durability[list]light stretch, work on handstand...
2 x 4 Wide Grip Muscle Ups
2 x 2 Dead Hang to Front Lever
Work on handstands + walking on hands
Work on Tucked Planche, Pseudo Planche Static Hold, Pseudo Planche Push Ups and finger strength
Work Capacity 2 min break between sets[list]3 x 200m sprint - 27-29 seconds e...
Stamina 1x3 Squats with 70kg added to first 6 sets to form supersets
2 x 3 Wide Grip Muscle Ups
2 x 5 Clapping Pull Ups for Max Height
1 x 3 False Grip Muscle Ups
1 x (Back Lever + 5 German Hang Outs)
2 x 6 Max Reach Pull Ups
Work Capacity
50 Burpee Pull Ups - AFAP, focus on form
Durability[list]Various lower back exercises for Planche Push Ups, light stretch[...
2 x 1 Dead Hang to Front Lever
3 x (3 Wall Handstand Push Ups + 7 Toes-to-bar Leg Raises)
3 x (5 Military Press Machine 50kg + 10 Windshield Wipers)
3 x (8 Leg Raises + Superman Static Hold)
Skill development[list]Work towards Planche Push Ups, by doing Handstands, Tucked Planche, Pseudo Planche Push Ups, Pike Push Ups, wor...
2 x 3 Wide Grip Muscle Ups
1 x 3 False Grip Muscle Ups
1 x 1 ( + 1 fail ) Behind the Back Clap Pull Ups (normal grip, not wide)
Stamina
2 x 5 Clapping Pull Ups for Max Height
2 x 6 Max Reach Pull Ups
3 x 5 Biceps Curls - Bar 32,5kg
Durability[list]Light work on handstands and [url=http://www.youtube.com/wat...
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