Table Of Content

SKILLS EDITION BY MICHAEL SCHULZ SKILLS EDITION PROGRAM GOALS: King Of Weighted - Skills Edition is not a normal Weighted Calisthenics program. Weighted Calisthenics is not the only major focus here, but used as a powerful tool. A tool that makes you strong, so you can progress faster in skills. The program aims to take your Planche, Front Lever, Muscle Ups and Handstand / HSPU to a new level. It combines well-proven training methods to make you stronger and help you to just accomplish more. So, you not only will you get better at Weighted Calisthenics, but you will also transfer the newfound power and muscle mass directly into the skill- training of Calisthenics Skills. Muscle Building with Skills and Weighted? That works? It works wonderful! In principle, we do the same as the classic gym bro. Just a little cooler. Instead of putting ourselves on a machine and pushing a weight sled over our heads, we do HSPU regressions. Instead of putting different weights on a machine, we change our levers and angles to stimulate our muscles in different rep ranges. But, we also use the benefits of weight training with dumbbells and weights in this program. We use them as assistance exercises to complement the training, bring you faster to the skills and help you to achieve your goals. KOW - Skills Edition is not lim- ited by unnecessary clichés in the choice of methodology. We use everything that makes you better. And that makes you better as well. So you can become a King Of Weighted Calisthenics. 22 SKILLS EDITION PROGRAM COMMUNITY: ENTER the free King of Weighted Facebook Group NAME: Kings Of Weighted Calisthenics Here you can share your questions, experiences and progress to like-minded people. All King of Weighted Videos are on YouTube and are embedded in the ‘Members Area’ on www.kingofweighted.com. The videos are deposited there and available for you around the clock. You can mark your achievements and posts on Instagram with the hashtag: #kingofweighted and make them discoverable for me and the community. Should you post program relevant stories, tag my profile @micha_bln_ so I can share your stories. For support inquiries, technical problems or general questions that regarding the program, please contact us at support@kingof- weighted.com 3 SKILLS EDITION FREE MEMBERS AREA ACCESS ADD TO CART AGREE AND PROCEED TO ENTER YOUR DATA & THE CHECKOUT CODE ‘PROGRAMUSER’ LOGIN/REGISTER TRAINING/EXERCISES NUTRITION LECTURES LOGIN/REGISTER WITH THE SAME EMAIL HOW CAN I CALCULATE MY 1RM? HOW HOW MUCH PROTEIN? WHICH SUPPS? ADRESS YOU BOUGHT THE SUBSCRIP- TO USE REPS IN RESERVE? TUTORIALS, HOW TO DIET? THE ANSWERS YOU CAN TION WITH. YOUR 3 MONTH SUBSCRIP- EXERCISE VIDEOS, EXPLANATIONS. ALL FIND HERE. TION STARTS WITH YOUR FIRST LOG IN. HERE. YOU CAN CANCEL IT ANYTIME. ONLY THE FIRST 3 MONTH ARE FREE. 4 SKILLS EDITION PROGRAM EXPLANATION: The program (macrocylce) consists of two training blocks (mesocycles). One mesocycle consists of 5 microcycles (1 training week). 1 microcycle consists of 5 workouts. The weekly workouts are splitted up in different movement patterns and muscle groups. (Split) Periodization, Volume, Intensity, Frequency The program is focused on skills and hypertrophy which results in a pretty high volume training. The volume increases a little bit, but the main focus is on in- ceasing the workload (reps x sets x weight) over time. So basically you do a si- miliar workout plan the whole time but you adjust the weights and intensities of the lifts and calisthenics skills. Every muscle is trained with a frequency of at least 2. (2x a week). The second block has a slightly higher intensity and differ- ent rep ranges so you can stimulate your muscles in all rep ranges to gain the maxium mass in the time of the program. TRAINING DAYS/ TRAINIG SPLIT: TAG 1 TAG 2 TAG 3 TAG 4 TAG 5 PUSH PULL LEGS PUSH/PULL LEGS MAIN LIFTS: DAY 1: Muscle Ups, Front Lever, Weighted Pull Ups DAY 2: HSPU, Planche, Weighted Dips DAY 3: Squats, Deadlifts DAY 4: Muscle Ups, Front Lever, Planche, Weighted technique DAY 5: Squats & Deadlifts technique 5 SKILLS EDITION THE WORKOUT TABLES: EXERCISE SETS REPS RIR NOTES EXERCISE 1 5 5 3 DON‘T DO THIS HINT1 EXERCISE 2 3 8s 3 DON‘T DO THAT HINT2 EXERCISE 3 3 5/3s 2 THIS XXX CAN HELP WITH THIS HINT3 EXERCISE EXERCISE 4 3 10 TF DON‘T FORGET TO HINT4 EXERCISE 5 3 10 1 HINT5 EXERCISE 6 3 10 1 HINT6 EXERCISE - The exercise you should train HINTS -Notes on execution, variation of the exercise SETS - The number of sets you should perform the exercise REPS - The number of repetitions you should do the exercise per set RIR - Die Intensität mit der du die Übung ausführen sollst (Reps in reserve) NOTES - Further notes on the exercise, the sets, execution speeds or similar. REPS IN SECONDS - Specifies the hold time of a static exercise per set REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is com- bined with hold times in seconds. TF - Technical Failure, this means hold a static element as long as you can with perfect technique XXX ISO - Describes a free to choose exercise for the muscle XXX EMOM - Every minute on minute means you perform the exercise for the speci- fied reps every full minute and pause until the minute is up, then repeat that as many times as the number behind the EMOM indicates UNILATERAL - The exercise is performed with only one extremity (arm, leg) 6 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 1 - PULL EXERCISE SETS REPS RIR Notes MUSCLE UPS IF YOU ARE NOT ABLE TO MUSCLE 3 3 2 UP YOU CAN DO THEM ASSISTED WEIGHTED / ASSISTED / BW WITH A RESISTANCE BAND HIGH PULL UPS THE GOAL IS TO PULL AS HIGH AS 4 3 3 POSSIBLE. ADJUST THE WEIGHT- WEIGHTED / BW ED TO FIT THE RIR OR DO IT BW. FRONT LEVER 4 1 TF CHOOSE YOUR PROGRESSION NEGATIVES FROM THE VIDEOS FRONT LEVER 5 5s TF CHOOSE YOUR PROGRESSION STATIC HOLDS FROM THE VIDEOS PULL UPS FOCUS ON PROPER RETRAC- 4 6 2 TION AND DEPRESSION IN YOUR WEIGHTED SHOULDERS ROWING EXERCISE 3 10 2 CHOOSE A ROWING EXERCISE FREE TO CHOOSE REVERSE FLIES 3 12 2 CHOOSE A REVERSE FLIES FREE TO CHOOSE VARIATION BICEPS ISO CHOOSE A BICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE TRAINING BLOCK 1: WEEK 1/DAY 2 - PUSH EXERCISE SETS REPS RIR Notes PLANCHE 3 5s TV CHOOSE YOUR PROGRESSION STATIC HOLD FROM THE VIDEOS PLANCHE PUSH UPS 4 2 3 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS HSPU 3 3 2 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS OHP / HSPU YOU CAN DO A LIGHTER HSPU 3 6 2 VARIATION HERE OR WORK WITH HIGHER REP RANGE OVERHEAD PRESSES WITH A BARBELL/DUMBBELLS DIPS 4 6 2 ADJUST THE WEIGHT TO THE WEIGHTED REPS AND RIR DB BENCH / PUSH UPS CHOOSE A HORIZONTAL PUSHING 4 10 2 EXERCISE WITH FOCUS ON YOUR WEIGHTED PUSH UPS, BENCH VARIATION CHEST MUSCLES LATERAL RAISES HIGH REP RANGES WORK BETTER 3 15 2 THAN LOW RANGES IN THIS DB OR CABLE VARIATION EXERCISE TRICEPS ISO CHOOSE A TRICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE 7 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 3 - LEGS EXERCISE SETS REPS RIR Notes SQUATS 4 6 3 YOU CAN USE EQUIPMENT HERE BARBELL BACKSQUAT LIKE SLEEVES & BELT. DEADLIFTS YOU CAN USE STRAPS. WE DON‘T 3 8 3 FOCUS ON GRIP STRENGTH BUT CONVENTIONAL/SUMO ON A HEAVY LIFT. LUNGES 3 8 2 CHOOSE A LUNGE VARIATION VARIATION FREE TO CHOOSE THAT YOU LIKE LEG EXTENSIONS 4 20 2 NO MISTAKE. 80 REPS IN TOTAL. MACHINE LEG CURLS CHOOSE A LEG CURL MACHINE 4 15 2 THAT ALLOWS YOU TO HIT THE MACHINE SUPERSET REPS. HOLLOW BODY COMBO ONE OF THE BEST CORE SETS 3 10-10-10 / YOUR CAN DO TO STRENGTHEN SWINGS, CRUNCH, HOLD THE HOLLOW BODY POSITION CALVES ISO 4 15-20 2 CHOOSE YOUR FAVORITE CALVE EXERCISE FREE TO CHOOSE EXERCISE TRAINING BLOCK 1: WEEK 1/DAY 4 - UPPER EXERCISE SETS REPS RIR Notes MUSCLE UPS MUSCLE UPS ARE EXTREMLY 3 3 3 TECHNICAL. SO WE KEEP THE WEIGHTED / ASSISTED / BW REPS LOW AND FORM HIGH FRONT LEVER CHOOSE A PROGRESSION YOU 6 5s TF CAN HOLD 5S WITH PERFECT STATIC HOLD TECHNIQUE PLANCHE YOU CAN COMBINE PLANCHE 6 5s TF AND FRONT LEVER HOLDS IN A STATIC HOLD SUPERSET CHIN UPS, PAUSED PLACE THE WEIGHT BEHIND THE 4 5 2 LEGS TO AVOID KICKING AND 1-2S CHIN OVER BAR ROUND SHOULDERS. DIPS, PAUSED CHOOSE AN EXERCISE THAT 4 5 2 TARGETS THE UPPER BACK MORE 1-2S PAUSE AT 90° LIKE SEAL ROWS, BEND OVER ROWS MORE UPRIGHT OR SIMILAR FACEPULLS YOU CAN DO THEM ON THE 4 15 2 RINGS, TRX OR CABLE TOWER. FREE TO CHOOSE HIGH VOLUME TO KEEP THE SHOULDER HEALTHY. CHEST FLIES 3 10 2 CHOOSE REPS AND EXERCISE FREE TO CHOOSE INDIVIDUAL 8 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 5 - LOWER EXERCISE SETS REPS RIR Notes SQUATS 3 10 3 YOU CAN USE EQUIPMENT HERE BARBELL BACKSQUAT LIKE SLEEVES & BELT. DEADLIFTS, PAUSED YOU CAN USE STRAPS. WE DON‘T 4 5 3 FOCUS ON GRIP STRENGTH BUT CONVENTIONAL/SUMO ON A HEAVY LIFT. SPLIT SQUATS 3 12 2 CHOOSE A LUNGE VARIATION BULGARIAN VERSION THAT YOU LIKE BACK EXTENSIONS 3 8 2 NO MISTAKE. 80 REPS IN TOTAL. WEIGHTED LEG RAISES LIFTS LEGS HIGHER THAN PARAL- 4 fit RIR 2 LEL TO THE FLOOR. IF TOO EASY HANGING GO FOR TOES TO BARS CALVES ISO 4 15-20 2 CHOOSE YOUR FAVORITE CALVE EXERCISE FREE TO CHOOSE EXERCISE 99 SKILLS EDITION WEEK 2 TRAINING BLOCK 1: WEEK 2/DAY 1 - PULL EXERCISE SETS REPS RIR Notes MUSCLE UPS IF YOU ARE NOT ABLE TO MUSCLE 3 4 2 UP YOU CAN DO THEM ASSISTED WEIGHTED / ASSISTED / BW WITH A RESISTANCE BAND HIGH PULL UPS THE GOAL IS TO PULL AS HIGH AS 4 3 3 POSSIBLE. ADJUST THE WEIGHT- WEIGHTED / BW ED TO FIT THE RIR OR DO IT BW. FRONT LEVER 4 1 TF CHOOSE YOUR PROGRESSION NEGATIVES FROM THE VIDEOS FRONT LEVER 5 5s TF CHOOSE YOUR PROGRESSION STATIC HOLDS FROM THE VIDEOS PULL UPS FOCUS ON PROPER RETRAC- 4 6 2 TION AND DEPRESSION IN YOUR WEIGHTED SHOULDERS ROWING EXERCISE 3 10 2 CHOOSE A ROWING EXERCISE FREE TO CHOOSE REVERSE FLIES 3 12 2 CHOOSE A REVERSE FLIES FREE TO CHOOSE VARIATION BICEPS ISO CHOOSE A BICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE TRAINING BLOCK 1: WEEK 2/DAY 2 - PUSH EXERCISE SETS REPS RIR Notes PLANCHE 3 5s TF CHOOSE YOUR PROGRESSION STATIC HOLD FROM THE VIDEOS PLANCHE PUSH UPS 4 2 3 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS HSPU 3 3 2 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS OHP / HSPU YOU CAN DO A LIGHTER HSPU 3 6 2 VARIATION HERE OR WORK WITH HIGHER REP RANGE OVERHEAD PRESSES WITH A BARBELL/DUMBBELLS DIPS 4 6 2 ADJUST THE WEIGHT TO THE WEIGHTED REPS AND RIR DB BENCH / PUSH UPS CHOOSE A HORIZONTAL PUSHING 4 10 2 EXERCISE WITH FOCUS ON YOUR WEIGHTED PUSH UPS, BENCH VARIATION CHEST MUSCLES LATERAL RAISES HIGH REP RANGES WORK BETTER 3 15 2 THAN LOW RANGES IN THIS DB OR CABLE VARIATION EXERCISE TRICEPS ISO CHOOSE A TRICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE 10

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Preview King of Weighted - Skills Edition

SKILLS EDITION BY MICHAEL SCHULZ SKILLS EDITION PROGRAM GOALS: King Of Weighted - Skills Edition is not a normal Weighted Calisthenics program. Weighted Calisthenics is not the only major focus here, but used as a powerful tool. A tool that makes you strong, so you can progress faster in skills. The program aims to take your Planche, Front Lever, Muscle Ups and Handstand / HSPU to a new level. It combines well-proven training methods to make you stronger and help you to just accomplish more. So, you not only will you get better at Weighted Calisthenics, but you will also transfer the newfound power and muscle mass directly into the skill- training of Calisthenics Skills. Muscle Building with Skills and Weighted? That works? It works wonderful! In principle, we do the same as the classic gym bro. Just a little cooler. Instead of putting ourselves on a machine and pushing a weight sled over our heads, we do HSPU regressions. Instead of putting different weights on a machine, we change our levers and angles to stimulate our muscles in different rep ranges. But, we also use the benefits of weight training with dumbbells and weights in this program. We use them as assistance exercises to complement the training, bring you faster to the skills and help you to achieve your goals. KOW - Skills Edition is not lim- ited by unnecessary clichés in the choice of methodology. We use everything that makes you better. And that makes you better as well. So you can become a King Of Weighted Calisthenics. 22 SKILLS EDITION PROGRAM COMMUNITY: ENTER the free King of Weighted Facebook Group NAME: Kings Of Weighted Calisthenics Here you can share your questions, experiences and progress to like-minded people. All King of Weighted Videos are on YouTube and are embedded in the ‘Members Area’ on www.kingofweighted.com. The videos are deposited there and available for you around the clock. You can mark your achievements and posts on Instagram with the hashtag: #kingofweighted and make them discoverable for me and the community. Should you post program relevant stories, tag my profile @micha_bln_ so I can share your stories. For support inquiries, technical problems or general questions that regarding the program, please contact us at support@kingof- weighted.com 3 SKILLS EDITION FREE MEMBERS AREA ACCESS ADD TO CART AGREE AND PROCEED TO ENTER YOUR DATA & THE CHECKOUT CODE ‘PROGRAMUSER’ LOGIN/REGISTER TRAINING/EXERCISES NUTRITION LECTURES LOGIN/REGISTER WITH THE SAME EMAIL HOW CAN I CALCULATE MY 1RM? HOW HOW MUCH PROTEIN? WHICH SUPPS? ADRESS YOU BOUGHT THE SUBSCRIP- TO USE REPS IN RESERVE? TUTORIALS, HOW TO DIET? THE ANSWERS YOU CAN TION WITH. YOUR 3 MONTH SUBSCRIP- EXERCISE VIDEOS, EXPLANATIONS. ALL FIND HERE. TION STARTS WITH YOUR FIRST LOG IN. HERE. YOU CAN CANCEL IT ANYTIME. ONLY THE FIRST 3 MONTH ARE FREE. 4 SKILLS EDITION PROGRAM EXPLANATION: The program (macrocylce) consists of two training blocks (mesocycles). One mesocycle consists of 5 microcycles (1 training week). 1 microcycle consists of 5 workouts. The weekly workouts are splitted up in different movement patterns and muscle groups. (Split) Periodization, Volume, Intensity, Frequency The program is focused on skills and hypertrophy which results in a pretty high volume training. The volume increases a little bit, but the main focus is on in- ceasing the workload (reps x sets x weight) over time. So basically you do a si- miliar workout plan the whole time but you adjust the weights and intensities of the lifts and calisthenics skills. Every muscle is trained with a frequency of at least 2. (2x a week). The second block has a slightly higher intensity and differ- ent rep ranges so you can stimulate your muscles in all rep ranges to gain the maxium mass in the time of the program. TRAINING DAYS/ TRAINIG SPLIT: TAG 1 TAG 2 TAG 3 TAG 4 TAG 5 PUSH PULL LEGS PUSH/PULL LEGS MAIN LIFTS: DAY 1: Muscle Ups, Front Lever, Weighted Pull Ups DAY 2: HSPU, Planche, Weighted Dips DAY 3: Squats, Deadlifts DAY 4: Muscle Ups, Front Lever, Planche, Weighted technique DAY 5: Squats & Deadlifts technique 5 SKILLS EDITION THE WORKOUT TABLES: EXERCISE SETS REPS RIR NOTES EXERCISE 1 5 5 3 DON‘T DO THIS HINT1 EXERCISE 2 3 8s 3 DON‘T DO THAT HINT2 EXERCISE 3 3 5/3s 2 THIS XXX CAN HELP WITH THIS HINT3 EXERCISE EXERCISE 4 3 10 TF DON‘T FORGET TO HINT4 EXERCISE 5 3 10 1 HINT5 EXERCISE 6 3 10 1 HINT6 EXERCISE - The exercise you should train HINTS -Notes on execution, variation of the exercise SETS - The number of sets you should perform the exercise REPS - The number of repetitions you should do the exercise per set RIR - Die Intensität mit der du die Übung ausführen sollst (Reps in reserve) NOTES - Further notes on the exercise, the sets, execution speeds or similar. REPS IN SECONDS - Specifies the hold time of a static exercise per set REPS / REPS IN SECONDS (X/Xs) - Indicates that a dynamic exercise is com- bined with hold times in seconds. TF - Technical Failure, this means hold a static element as long as you can with perfect technique XXX ISO - Describes a free to choose exercise for the muscle XXX EMOM - Every minute on minute means you perform the exercise for the speci- fied reps every full minute and pause until the minute is up, then repeat that as many times as the number behind the EMOM indicates UNILATERAL - The exercise is performed with only one extremity (arm, leg) 6 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 1 - PULL EXERCISE SETS REPS RIR Notes MUSCLE UPS IF YOU ARE NOT ABLE TO MUSCLE 3 3 2 UP YOU CAN DO THEM ASSISTED WEIGHTED / ASSISTED / BW WITH A RESISTANCE BAND HIGH PULL UPS THE GOAL IS TO PULL AS HIGH AS 4 3 3 POSSIBLE. ADJUST THE WEIGHT- WEIGHTED / BW ED TO FIT THE RIR OR DO IT BW. FRONT LEVER 4 1 TF CHOOSE YOUR PROGRESSION NEGATIVES FROM THE VIDEOS FRONT LEVER 5 5s TF CHOOSE YOUR PROGRESSION STATIC HOLDS FROM THE VIDEOS PULL UPS FOCUS ON PROPER RETRAC- 4 6 2 TION AND DEPRESSION IN YOUR WEIGHTED SHOULDERS ROWING EXERCISE 3 10 2 CHOOSE A ROWING EXERCISE FREE TO CHOOSE REVERSE FLIES 3 12 2 CHOOSE A REVERSE FLIES FREE TO CHOOSE VARIATION BICEPS ISO CHOOSE A BICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE TRAINING BLOCK 1: WEEK 1/DAY 2 - PUSH EXERCISE SETS REPS RIR Notes PLANCHE 3 5s TV CHOOSE YOUR PROGRESSION STATIC HOLD FROM THE VIDEOS PLANCHE PUSH UPS 4 2 3 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS HSPU 3 3 2 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS OHP / HSPU YOU CAN DO A LIGHTER HSPU 3 6 2 VARIATION HERE OR WORK WITH HIGHER REP RANGE OVERHEAD PRESSES WITH A BARBELL/DUMBBELLS DIPS 4 6 2 ADJUST THE WEIGHT TO THE WEIGHTED REPS AND RIR DB BENCH / PUSH UPS CHOOSE A HORIZONTAL PUSHING 4 10 2 EXERCISE WITH FOCUS ON YOUR WEIGHTED PUSH UPS, BENCH VARIATION CHEST MUSCLES LATERAL RAISES HIGH REP RANGES WORK BETTER 3 15 2 THAN LOW RANGES IN THIS DB OR CABLE VARIATION EXERCISE TRICEPS ISO CHOOSE A TRICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE 7 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 3 - LEGS EXERCISE SETS REPS RIR Notes SQUATS 4 6 3 YOU CAN USE EQUIPMENT HERE BARBELL BACKSQUAT LIKE SLEEVES & BELT. DEADLIFTS YOU CAN USE STRAPS. WE DON‘T 3 8 3 FOCUS ON GRIP STRENGTH BUT CONVENTIONAL/SUMO ON A HEAVY LIFT. LUNGES 3 8 2 CHOOSE A LUNGE VARIATION VARIATION FREE TO CHOOSE THAT YOU LIKE LEG EXTENSIONS 4 20 2 NO MISTAKE. 80 REPS IN TOTAL. MACHINE LEG CURLS CHOOSE A LEG CURL MACHINE 4 15 2 THAT ALLOWS YOU TO HIT THE MACHINE SUPERSET REPS. HOLLOW BODY COMBO ONE OF THE BEST CORE SETS 3 10-10-10 / YOUR CAN DO TO STRENGTHEN SWINGS, CRUNCH, HOLD THE HOLLOW BODY POSITION CALVES ISO 4 15-20 2 CHOOSE YOUR FAVORITE CALVE EXERCISE FREE TO CHOOSE EXERCISE TRAINING BLOCK 1: WEEK 1/DAY 4 - UPPER EXERCISE SETS REPS RIR Notes MUSCLE UPS MUSCLE UPS ARE EXTREMLY 3 3 3 TECHNICAL. SO WE KEEP THE WEIGHTED / ASSISTED / BW REPS LOW AND FORM HIGH FRONT LEVER CHOOSE A PROGRESSION YOU 6 5s TF CAN HOLD 5S WITH PERFECT STATIC HOLD TECHNIQUE PLANCHE YOU CAN COMBINE PLANCHE 6 5s TF AND FRONT LEVER HOLDS IN A STATIC HOLD SUPERSET CHIN UPS, PAUSED PLACE THE WEIGHT BEHIND THE 4 5 2 LEGS TO AVOID KICKING AND 1-2S CHIN OVER BAR ROUND SHOULDERS. DIPS, PAUSED CHOOSE AN EXERCISE THAT 4 5 2 TARGETS THE UPPER BACK MORE 1-2S PAUSE AT 90° LIKE SEAL ROWS, BEND OVER ROWS MORE UPRIGHT OR SIMILAR FACEPULLS YOU CAN DO THEM ON THE 4 15 2 RINGS, TRX OR CABLE TOWER. FREE TO CHOOSE HIGH VOLUME TO KEEP THE SHOULDER HEALTHY. CHEST FLIES 3 10 2 CHOOSE REPS AND EXERCISE FREE TO CHOOSE INDIVIDUAL 8 SKILLS EDITION WEEK 1 TRAINING BLOCK 1: WEEK 1/DAY 5 - LOWER EXERCISE SETS REPS RIR Notes SQUATS 3 10 3 YOU CAN USE EQUIPMENT HERE BARBELL BACKSQUAT LIKE SLEEVES & BELT. DEADLIFTS, PAUSED YOU CAN USE STRAPS. WE DON‘T 4 5 3 FOCUS ON GRIP STRENGTH BUT CONVENTIONAL/SUMO ON A HEAVY LIFT. SPLIT SQUATS 3 12 2 CHOOSE A LUNGE VARIATION BULGARIAN VERSION THAT YOU LIKE BACK EXTENSIONS 3 8 2 NO MISTAKE. 80 REPS IN TOTAL. WEIGHTED LEG RAISES LIFTS LEGS HIGHER THAN PARAL- 4 fit RIR 2 LEL TO THE FLOOR. IF TOO EASY HANGING GO FOR TOES TO BARS CALVES ISO 4 15-20 2 CHOOSE YOUR FAVORITE CALVE EXERCISE FREE TO CHOOSE EXERCISE 99 SKILLS EDITION WEEK 2 TRAINING BLOCK 1: WEEK 2/DAY 1 - PULL EXERCISE SETS REPS RIR Notes MUSCLE UPS IF YOU ARE NOT ABLE TO MUSCLE 3 4 2 UP YOU CAN DO THEM ASSISTED WEIGHTED / ASSISTED / BW WITH A RESISTANCE BAND HIGH PULL UPS THE GOAL IS TO PULL AS HIGH AS 4 3 3 POSSIBLE. ADJUST THE WEIGHT- WEIGHTED / BW ED TO FIT THE RIR OR DO IT BW. FRONT LEVER 4 1 TF CHOOSE YOUR PROGRESSION NEGATIVES FROM THE VIDEOS FRONT LEVER 5 5s TF CHOOSE YOUR PROGRESSION STATIC HOLDS FROM THE VIDEOS PULL UPS FOCUS ON PROPER RETRAC- 4 6 2 TION AND DEPRESSION IN YOUR WEIGHTED SHOULDERS ROWING EXERCISE 3 10 2 CHOOSE A ROWING EXERCISE FREE TO CHOOSE REVERSE FLIES 3 12 2 CHOOSE A REVERSE FLIES FREE TO CHOOSE VARIATION BICEPS ISO CHOOSE A BICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE TRAINING BLOCK 1: WEEK 2/DAY 2 - PUSH EXERCISE SETS REPS RIR Notes PLANCHE 3 5s TF CHOOSE YOUR PROGRESSION STATIC HOLD FROM THE VIDEOS PLANCHE PUSH UPS 4 2 3 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS HSPU 3 3 2 CHOOSE YOUR PROGRESSION CHOOSE YOUR PROGRESSION FROM THE VIDEOS OHP / HSPU YOU CAN DO A LIGHTER HSPU 3 6 2 VARIATION HERE OR WORK WITH HIGHER REP RANGE OVERHEAD PRESSES WITH A BARBELL/DUMBBELLS DIPS 4 6 2 ADJUST THE WEIGHT TO THE WEIGHTED REPS AND RIR DB BENCH / PUSH UPS CHOOSE A HORIZONTAL PUSHING 4 10 2 EXERCISE WITH FOCUS ON YOUR WEIGHTED PUSH UPS, BENCH VARIATION CHEST MUSCLES LATERAL RAISES HIGH REP RANGES WORK BETTER 3 15 2 THAN LOW RANGES IN THIS DB OR CABLE VARIATION EXERCISE TRICEPS ISO CHOOSE A TRICEPS ISOLATION 3 individual 2 EXERCISE WITH AN INDIVIDUAL FREE TO CHOOSE REP RANGE 10

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