Reply To: Full Planche (Oct 2019)

#10436
Fraser_9to5
Keymaster

WEEK 51-52

25 Sept

Arnold Press – 2 x 10 x 6kg
Weighted Pull ups – 2 x 6 x 10kg
Pike Push up (feet elevated) – 3 x 6
A1 Handstand practice – 15,18,16 secs
A2 Reverse Table Top – 3 x 20 secs
Dragon Flag Lowers – 4,3,3

This will be the weights based session I do between the more technical days. I like the Arnold Press for deltoids, weighted pull ups are recommended a lot, and I’m coming back to learning to handstand. The dragon flag ab exercise was a miss and I’ll change that.

28 Sept

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 5 x 6 secs

Another discovery was an optimal set & rep scheme for isometrics based on your maximum hold. I’ll be following that instead of constantly going to failure like I used to.

1 Oct

Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 10,9,8,7
A1 Handstand practice – 3 x 30 secs
A2 Reverse Table Top – 3 x 30 secs
Hanging Toes to Bar – 4 x 6

The first session was only a few sets to avoid a lot of doms, this time I upped the volume.

4 Oct

Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,10,10,10 secs

Here are the planche leans, I can shift the wooden structure for more/less of a lean in cm.