Strength / Skill development 1 min breaks between sets
3 x 7 sec - Back Lever - Flat Tuck
3 x 1 Back Lever - Straddle - Very bad form
2 x 5 Clapping Pull Ups for Max Height
2 x 5 Side-to-side Pull Ups
2 x 8 Side-jump Pull Ups
2 x 5 Extremely Wide Grip Pull Ups - Palms facing eachother
2 x 5 German Hang Outs
Strength / Skill Development[list]4 x 7sec - Front Lever Flat Tuck
2 x 4 Circular Lever Pulls - Bad form
2 x 6 Wide Grip Toes-to-bar Leg Raises
2 x 6 Windshield Wipers
2 x 4 [url=http://www.youtube.com/watch?v=xZmqGeChwjs]Front Pulls[/u...
6 x 4 Squats - 70kg - Focus on depth
Various thigh exercises
Skill development[list]3 x 6 sec - Advanced Frog Stand
3 x 5 sec - Tucked Planche
2 x 7 Push Ups - Maltese
2 x 7 Push Ups - Hands 90°
2 x 7 Push Ups - On fingertips
2 x 10 sec - Pseudo Planche Hold
2 x 10 sec - Pseudo Planche Finger Tip Hold
1 x 7 Wrist Push Ups
2 x 7 Plank Press Up - [color=#808040][i](Start in plank positio...
Strength / Skill Development 1 min breaks between sets
1 x 4 Wide Grip Muscle Ups
3 x 7 sec - Back Lever - Flat Tuck
3 x 1 Attempts at Back Lever - Straddle - Bad form
4 x 2 One Armed Pull Ups - Assisted with one finger from off-hand, placed low and to the side
5 sets of 5-8 reps - Various Pull Up Types - Mostly wide grip/lat variations
Baseline[list]60sec Plank
2 x 30sec - Reverse Plank
2 x 30sec - Hollow Hold
6 x 10sec - Superman
60sec [url=http://www.canterburyleague.com.au/cms/images/stories/uploads/Healthclub/P...
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60sec Plank
30sec, 30sec - Reverse Plank
30sec, 30sec - Hollow Hold
4 x 15sec - Superman
Strength / Skill development 2 min breaks between sets[list]5 x 6 sec - Tucked Planche
2 x 7 Push Ups - Maltese
2 x 9 Push Ups - Hands 90°
2 x 12 Push Ups - On fingertips
14sec, 18sec - Pseudo Planche Hold
20sec, 26sec - Pseudo Planche Finger Tip Hold
2 x 10 Wrist Push Ups - On knees
2 x...
60sec Plank
60sec Reverse Plank
4sec, 5sec - Elbow Lever - (Tutorial)
45sec, 15sec - Hollow Hold
20sec, 20sec, 20sec - Superman
60sec Parallel Bar Static Hold
40sec Dead Hang Static Hold
Strength / Skill development 1 min breaks between sets
[l...
Strength / Skill development[list]1 x 3 Headstand Press to Headstand - Back against wall
3 x 3 Headstand Press to Headstand - Freestanding
3 x 1 (Wall Walk + Negative Headstand Push Up)
1 x 1 [url=http://www.youtube.com/watch?v=Ico3Sw...
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60sec Plank
60sec Reverse Plank
2 x 5sec - Elbow Lever
60sec Hollow Hold
4 x 15sec Arch Hold
4 x 10sec - L-sit on Parallel Bars
60sec - Dead Hang Chinup Hold
Strength / Skill development 2 min breaks between sets[list]5 x 6 sec - Tucked Planche
3 x 5 Push Ups - Maltese - Focus on form
3 x 5 Push Ups - Hands 90° - [i]...
60sec Plank
60sec - Reverse Plank
3x5sec - Straddle Elbow Lever
60sec - Hollow Hold
4x10sec - Arch Hold
60sec Parallel Bar Support
30sec Dead Hang Chin Ups Hold
Strength / Skill development 1 min breaks between sets[list]3 x 1 (Press to Headstand to Handstand + Negative Handstand press) - Back against wall
2 x 3 Headstand Press to Headstand - Freestanding
4 x 1 (Wall Walk + Negative Headstand Push Up)
2 x 4 Headstand ...
Strength / Skill development[list]Light experimenting with Human Flag
2 x 6sec - Elbow Lever - Straddle
1 x 14sec - Elbow Lever - Bad form
22sec, 26sec - Elbow Lever - Straddle - [i]Half-decent for...
60sec Plank
60sec Reverse Plank
60sec Hollow Hold
4x15sec - Arch Hold
60sec PB Support
30sec Dead Hang
Strength / Skill development 1 min breaks between sets[list]4 x 3 One Armed Chin Up Progression - Off-hand on towel
3 x 4 Front Pulls - Straddle
3 x 15sec - Back Lever - Flat tuck
2 x (10sec German Hang + 7 Pull Ups)
2 x 1 Negative Pull Ups - [i]30sec used on descent[/i...
Strength / Skill development[list]6 x 3-6sec - Human Flag - Various progressions
15sec, 20sec - Elbow Lever - Straddle - Half-decent form
3 x 30sec - L-sit - Hands flat
2 x 4...
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