Alex104a

14/12/2018
Pushups horse's way
8×(5,10,15,20)
rest btw sets 2min & rest btw rounds 5min

13/12/2018
Close grip pullups 1×max (20)
Close grip pullups 1-10-1
Chinups 1×max (18)
Chinups 1-10-1
Pullups behind neck 1×max (10)
Pullups behind neck 1-10-1
Pushups horse's way 5-10-15-20
Dips 10-50-10
Pushups-Dips 5-10-10-5
Squats 90-100-90
Knee raises 150
Knee raised hold 30sec

12/12/2018
Plank 1min
Squats 10-20-30-40-50
Squats-Crunches 60-100 ,70-100 ,80-100
Crunch Hold 1min
Hyperextension hold 1min

10/12/2018
Pullups 5 on the minute for 100minutes straight
Pullups 1-10-1
Pushups 20 on the minute for 30minutes straight

11/12/2018
Plank 2min
Pullups 1× max. reps (22)
Pullups 10×20 rest btw sets 5min
20,19+1,15+3+2,19+1,18+2,
17+2+1,15+4+1,13+4+3,13+4+3,
12+3+3+2

08/12/2018
Squats 10-20-30-40-50-60-70-80
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Pushups-Dips 5×(5-10-10-5)

09/12/2018
Rest

07/12/2018
Pullups 2-10-2
Pushups 5-10-15-20-25-20-15-10-5
Pushups 10-10sec - 1-10sec
Pushups 20 on the minute for 20minutes straight
Dips 10-20-30-40-50-40-30-20-10
Dips 15 on the minute for 4minutes straight
Dips 20
Pushups 10-20-30-40-50
Chinups 2-10-2
15pushups on the minute 15diamond for 10min and 15normal for 10min straight
Pushups
1-1sec - 10-10sec - 1-1sec
Pushups on low bar - pushups
2-2 - 10-10 10-10 - 2-2
Pushups 30 on the minute for 3min straight
10pushups

06/12/2018
Pullups 1-10-1
ISO 20/20/20
50pull/100push 7min
Pushups on low bar 10-10sec - 1-10sec
Easy 15md
Under 5min. 80Dips
Under 5min. 100Pushups
Under 5min. 20Muscle ups
Pullups 1-10-1
10pull-1mu-30sbd-5pull-15/15/15

E

01/12/2018
Rest

02/12/2018
Pushups
10×(1-10-1)
Pushups 8×(5-10-15-20-25-20-15-10-5)

03/12/2018
Pullups 2-10-2

04/12/2018
5× Max. Pullups (22,13,8,9,10)
50pullups-100pushups 5md my time:7:10

05/12/2018
Rest

30/10/2018

1pushup-1sec hold up to 10pushups-10sec hold and down again to 1pushup-1sec hold

10pushups-10sec hold down to 1pushup-10sec hold

Reverse horse's way 20

Pullups grip training
2×10 warm up
5×max reps (1rep-10sec hold at lowest point) 5-7min. rest btw sets

Dips 1 go to the end of bars do 2 go back do 3 and like that until 10

Dips 10-50-10

31/10/2018

Pullups for god of pullups
Pullups narrow grip 1-1 - 5-5
Chinups 6-6 - 10-10
Pullups 5-5 - 1-1
Pullups 20-20 - 5-5
Australian pullups 5×15
Pullups 50
Pushups on high bar 200

01/11/2018

10 MIN & SETS × 25pushups

Pushups 10-10sec - 1-10sec

Pullups 5-5-5-max. × 3(17,17,16)

Dips 10-20-30-40-50

Pullups 5-5-5-max. × 3(15,15,12)

Dips 40-30-20-10

Pullups 5-5-5-max. × 3(12,10,9)

02/11/2018

Pullups 10×15
Pushups 10×50
Dips 10×30

03/11/2018

Pushups on low bar 1-25
Pullups 1-10-1 hold the last for max time
Pushups on low bar 25-1

04/11/2018

1st set
Pushups on low bar 100
Pullups close grip 2-10-2
2nd set
Pushups on floor 100
Pullups normal grip 2-10-2
3rd set
Pushups elevated legs 100
Pullups wide grip 2-10-2

All pullups done on a thick bar

05/11/2018

Horse's way 5
25half dips
Pushups on bench 10-10sec down to 1-1sec
25half dips
Pushups D5 N10 W15
10 MIN & SETS 20pushups on low bar
Horse's way 20
20 pushups on low bar
Pullups close grip 2-10-2
Dips 10-20-30-40
Pullups normal grip 2-10-2
Dips 50
Pullups wide grip 2-10-2
Dips 40-30-20-10
Chinups 2-10-2

06/11/2018

Pullups 2-10-2
Pullups 1-10-1
Hold the last pullup with chin over the bar for max time
Pushups-Dips 10×(5-10-10-5)
Squats 10-20-30-40-50-60-70-80
Squats 90-100-90
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min
Legs Raises 2×10
Knee raises 2×20

07/11/2018

Kaskad 10
Horse's way 15
5D-10N-15W
Pushups 10-20-30-40
High pullups 1-5-1
Pullups 1-10-1

08/11/2018

Horse's way 10
Pullups close grip 2-10-2
Shadow boxing 5min.
Shuffle 1min.
Pullups normal grip 2-10-2
Squats 80-70-60-50-40-30-20-10
Pullups wide grip 2-10-2
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Legs Raises 3×10
Knee raises 3×20
Dips 10MIN& SETS 15
Leg raised hold 30sec
Knee raised hold 30sec
Hyperextension hold 1min
Dips 10MIN& SETS 15

09/11/2018

Pullups 1-10-1
Pushups 2-20-2
50pullups-100pushups 5md
time:6:40min

10/11/2018

Run 6km time:28:30min
10sprints 100m
Jump squats 10×10
Front jump 10×1
Squat ISO 1min.
Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min
Pullups 1-10-1 on thick bar

11/11/2018
Rope jumping 500

20pushups on the minute for 50minutes straight

20pushups on low bar on the minute for 20minutes straight

20pushups on low bar on the minute for 10minutes straight

20pushups on low bar on the minutes for 10minutes straight

20pushups on low bar on the minutes for 10minutes straight

12/11/2018
Pushups 10-10sec - 1-10sec
Pushups-Pushups on low bar
50-50 40-40 30-30 20-20 10-10
Pullups 2-20-2

13/11/2018
Pushups 30 and 22
Pushups 3MIN&SETS of 30
Pullups 2-20-2
Pushups-Dips 5×(5-10-10-5)
Dips 3MIN&SETS of 20

14/11/2018
Horse's way 20
Pushups on every step 5 total 55
Pushups 50
Pushups on low bar 50
Half-dips 45
HFK pushups 10
Diamond pushups 10
Pushups 30
Half-dips 50
Pushups legs high 10
Pushups 10
Pushups arms high 10
Diamond pushups 10
Pushups 10
Half-dips 50
Pullups 2-10-2
Pushups 10-10sec - 1-10sec
Dips 10-50-10
Pullups 1-10-1

15/11/2018
3MIN&SETS of 30pushups on low bar
1mu
Pullups 10×5
Pullups 5×max(20,15,13,11,16)
Pullups 1-10-1
Pushups-Dips 10×(5-10-10-5)

16/11/2018
10push/10dip/10pull/10push
Kaskad 10
Pullups Neutral2/normal6/Neutral2
Horse's way 20
5D-10N-15W pushups
Pushups-Pushups hold 10-10sec
10-10sec - 10-10sec
10-10sec - 10-10sec - 10-10sec

17/11/2018
Rest

18/11/2018
Rest

19/11/2018
Pullups 2-10-2
Pullups 1-10-1
Dips 3-30-3

20/11/2018
Pushups on low bar 30-10-30-30

Squats 10-20-30-40-50-60-70-80
Squats 90-100-90

Plank 1min
Crunches 300
Crunch Hold 1min
Hyperextension hold 1min
Plank 1min

Warm up
Pushups on low bar 10/20-20/30-30-30/40-40-40-40/
50-50-50-50/100 under 40min.
I did in :55min

Training
Pullups pyramid 2-20-2
Pullups 10×10(1min rest btw sets)
Dips pyramid 10-50-10
Pullups-Pushups
20-40/15-30/10-20/5-10 with time , I did in 9:20min

21/11/2018
Pullups-Dips-Chinups-Pushups
10-20-10-30
9-19-9-29
8-18-8-28
7-17-7-27
6-16-6-26
5-15-5-25
5-14-5-24
5-13-5-23
5-12-5-22
5-11-5-21
5-10-5-20

22/11/2018
Pullups 1-10sec chin over bar
Down to 1-1sec then 2-9sec to 2-1sec and until 10-1sec
Pushups on dip-bars 10×25

23/11/2018
Rest

24/11/2018
Rest

25/11/2018
Pushups horse's way 20
Pushups 10-10sec - 1-10sec

26/11/2018
Pullups 2-10-2
Pushups 79+1+20+30+20
Pushups on low bar 25 on the minute for 10min. straight

27/11/2018
Pushups 25
Izi katka: my time 48:40
5md classic: my time 7:10min
Pullups 1-10-1 hold the last for time: my time:30sec

28/11/2018
Pushups on low bar 15 on the minute for 70minutes straight

Pushups on low bar 15 on the minute for 22minutes straight

Pushups on low bar 15 on the minute for 8minutes straight

29/11/2018
Rest

30/11/2018
Warm up
Pushups-Dips 10×(5-10-10-5)

Training
Pushups horse's way 5,10,15,20
Dips Patriots ladder 10-50-10
HFK pushups 5×10

Buyout
Pushups-Dips 5×(5-10-10-5)
Diamond pushups 10×10

5muscle ups-1straight bar dips
4-2
3-3
2-4
1-5

50pullups-100pushups 5md
My time:7:15

20mu-20sbd

50chinups-100dips 5md
My time:10:30

50pullups 5md
My time:6:20

6 × (5-10-10-5) + 10-10
6×(Push-Dip-Push-Dip) - Push-dip
Without rest & max. quality

Patriots ladder 1min rest btw sets
Dips 10-20-30-40-50-40-30-20-10
Pullups 1-10-1
The last pull-up do ISO hold for max. time

Pullups
Warm up
50pullups with time
Training
Ladder 2-10-2
2ladders close pullups
2ladders normal pullups
2ladders close chinups
2ladders normal chinups
2ladders wide pullups
Between ladders 5min. rest
In the end hold 2:30min chin over the bar and 2:30min head touching the bar

Pushups on low bar
10×10
9×20
8×30
7×40
6×50
5×60
4×70
3×80
2×90
1×100
Rest between sets 1,1,2,2,3,3,4,4,5,5
Rest between rounds 5 minutes

Pullups 1-10

1Pullup, hold in three positions for 30sec each

Reverse horse's way 20/15/10/5

Pullups 9-1 hold last on top for max time, my time:37sec

Dips 1-10 when you doing 1dip go to the end of the dip bars do 2 then go back do 3 and like that until 10

Do max dips, I did 41
Do max pullups, I did 17

Outro
10pullups
1muscle up
20straight bar dips
5pullups
30pushups
All without rest