Warm Up: .5 mile walk to gym
Today’s 10-minute skill block should be crisp and low-volume because you trained full body heavier yesterday.
0:00–1:30 — Preparation
- Wrist rocks: 30 seconds
- Scapular push-ups: 8 controlled reps
- Hanging scapular depressions: 5 controlled reps
1:30–3:30 — Bent-arm planche
- 2 × 6-second unsupported holds
- Rest 55 seconds
- Keep both feet airborne. Gradually open the hips and knees only while your torso remains controlled and level.
3:30–8:45 — Planche-to-lever transitions
Complete 3 sets:
- Bent-arm planche: 4 seconds
- Controlled transition: 3 seconds
- Near-full/full front lever: 5 seconds
- Rest 90 seconds
Choose the straightest lever position you can own with roughly two seconds of holding capacity remaining. No forced knee or hip extension.
8:45–10:00 — Reset
- Passive hang: 20 seconds
- Child’s-pose breathing or relaxed floor breathing: 55 seconds
AVG HR - 104 BPM
MAX HR - 132 BPM
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