1.
Explosive pUll up +1kg x1 -> Muscle up with band -> negative MU ->explosive pull up +0kg (x3)
OAP+planche lean supinated grip 3x
HSPU+front lever 3x
Pelikan z ziemi+impossible z nogami na ziemi 5x
Rozpiętki+Iron cross 5x
Wznosy do fronta+wznosy do plancha 3x
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2.
Explosive pUll up +1kg x1 -> Muscle up with band -> negative MU ->explosive pull up +0kg (x3)
Lekkie ugięcie OAP+planche lean supinated grip 3x
Bent arm stand+ front lever 3x
Amerykany+modyfied planche push ups 3x
1) 5x3 60% 1 RM EMOM 1 (PULL UPS)
2)3x3 85%1 RM EMOM 2 (DIPS)
3) 5x2 70%1 RM EMOM 1 (PULL UPS)
4) 3x2 90%1 RM EMOM 2 (DIPS)
5) 5x1 80%1 RM EMOM 1 (PULL UP)
6) 3x1 95%1 RM EMOM 2 (DIPS)
7)5x1 negatywy 120%1 RM EMOM 1 (PULL UP)
3.
Explosive pUll up +1kg x1 -> Muscle up with band -> negative MU ->explosive pull up +0kg (x3)
OAP negatyw+ supinated grip planche lean 3x
Hspu negatyw+ front lever 3x
Front lever pull up+pseudo planche push ups 3x
szerokie MU na kołach+front lever pull na gumie 5x2+2
MU na drążku+explosive pull up 50x1
Bar dips+russian dips+skull crushers 3x5+3+5
Wskoki na podwyższenie 3x10
Negatywy 3x1
5x5 Pull ups + dip z gumami oporującymi (utrudnienie)
4.
Explosive pUll up +1kg x1 -> Muscle up with band -> negative MU ->explosive pull up +0kg (x3)
Lekkie ugięcie OAP+planche lean supinated grip 3x
Bent arm stand+ front lever 3x
Amerykany+modyfied planche push ups 3x
1) 5x3 60% 1 RM EMOM 1 (Dips)
2)3x3 85%1 RM EMOM 2 (pull ups)
3) 5x2 70%1 RM EMOM 1 (dips)
4) 3x2 90%1 RM EMOM 2 (pull ups)
5) 5x1 80%1 RM EMOM 1 (dips)
6) 3x1 95%1 RM EMOM 2 (pull ups)
7)5x1 negatywy 120%1 RM EMOM 1 (pull ups)
5.
Explosive pUll up +1kg x1 -> Muscle up with band -> negative MU ->explosive pull up +0kg (x3)
OAP+planche lean supinated grip 3x
HSPU+front lever 3x
Pelikan z ziemi+impossible z nogami na ziemi 5x
Rozpiętki+Iron cross 5x
Front lever pulls bez gumy+wznosy do plancha 3x
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