Calisthenics Week of Workouts Iron Cross HSPU amp Backwalk Overs

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For calisthenics p-bars, rings and bands, check out Movement Made: https://www.movement-made.com/?ref=su.... Discount code Summerfunfitness. • For the past six months, I've solely trained calisthenics from my backyard with the main focus of strengthening my body for the Iron Cross and 90 Degree Handstand Push-up. Here's a look into my final calisthenics week of workouts before heading back to Canada and back to a gym. • Please note that this week's workouts involve a high volume of upper-body calisthenics training. I DO NOT advise trying to copy it exactly, as most people will not be properly conditioned for this volume. Keep in mind that this week of workouts takes place at the end of my six-month training block. The first few weeks had a much lower volume and training frequency as I slowly conditioned my elbows and shoulders to handle this load. • 00:00 Intro • 00:51 Day 1 • a1. Single arm pull downs 8 reps • a2. Shoulder shrugs 8 reps • a3. Banded archer pull-ups, 3 reps • x2 • b1. RTO 15s • b2. Single leg squat things 8 reps • x 4 • c1. Iron cross pull-outs 6 reps • c2. Middle split get ups 6 reps • x4 • d1. Bulgarian dips 6 reps • x3 • e1. Bicep curls • e2. Tricep extensions • x3 • 04:28 Calisthenics Equipment • 05:13 Day 2 • a1. handstand holds • a2. push-ups • x2-3 • B. Bent arm planche with band • 10s on, 60 seconds off, 7 times • C. Concentric 90-degree handstand push-ups • 3 reps, x4 • d1. Negative hspu, 3 reps • d2.Hip adduction - 6 reps plus hold • d3. Banded horse stance partials - 6-8 reps • 3 rounds • e1. Pike push-ups: 10 • e2. Seated single leg lifts - 6 reps plus hold • x2 • 07:52 Day 3 • a. Tick-toks: 10~ reps • b. Back drops: 10~ reps • c. Back walkover attempts 10~ reps • d1. Iron Cross Pulls: 3 reps • d2. Assisted sissy squats: 8-10 reps • x4 • e. Commando Pull-ups: 12 cluster reps • f. Australian rows: 6 reps • x3 • 10:37 Day 4 • 12:32 Day 5 • 14:38 Future Training

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