Advanced tuck (or tuck) Planche hold + straddle planche push-ups with 1/2 ROM (3 serie x max sec/max rip) (on parallettes)
Progressioni V-sit to tuck planche (3 serie x 10 rip)
Tuck planche push-ups (3 serie x 10 rip) (on parallettes)
Free HeSPU (3 serie x 3 rip)
Tuck 90 degree push up con 90 degree push up in fase eccentrica (2 serie x 3 rip)
HSPU on parallettes against wall (2 serie x 5 rip) only eccentric phase
HeSPU against wall (1 serie x 5 rip)
Pseudo Maltese push-ups with feet against wall + 1 arm 1 finger tricep extensions attempt+ 1 arm tricep extensions with 20 kg vest (3 serie x 8/3/4 rip)
Pylometric dips (3 serie x 10 rip)
Slow Muscle up (5 kg)+ 4 side to side dips + 6 dips con busto sollevato + explosive MU w/ negative (2 serie x braccio)
Explosive MUs +Typewriter Korean dips holding the bent arms back lever during the movement + Korean dips (3 serie x 2/ 6/ 5 rip)
Human flag hold (3 serie x fianco x max sec)
Front lever negative attempt + progressioni da 1 leg front lever to back lever (3 serie x max sec + 3 serie x gamba x max sec)
Reverse back lever crunches (8 rip) (3 serie)
Hanging leg lifts without breaking the l-sit (1 centrale con hip extension, 1 a sx, 1 a dx) (3 serie x 10 rip)
Human flag oblique crunches (3 serie x fianco x 8 rip)
routine che risale a maggio 2011!
