Reply To: Full Planche (Oct 2019)

#10442
Fraser_9to5
Keymaster

WEEKS 57-58

5 Nov

L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 6 x 6 secs
Raised L-Sit (bench) – 20, 11, 14 secs

9 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8
Handstand practice – 3 x 30 secs
Reverse Table Top – 30 secs
Hanging Toes to Bar – 2 x 7

12 Nov

Pseudo Waistline Holds – 2 x 4 x 5 secs
PPPu with feet against the wall – 5,3
PPPu negatives – 8,8
Planche Lean – 2 x 4 x 15 secs

I’m comfortable with the pseudo waistline holds and have revisited Osvaldo Lugones YouTube where he demonstrates the moves that you need to accomplish a Straddle Planche, starting with a 20 second waistline hold. This was a much better workout and I was feeling it for several days afterwards.

15 Nov

Arnold Press – 3 x 12 x 7kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 4 x 8