# Plan na tydzień 

## PUSH 

Handstand (Wall-Assisted) · Pike PUSH UPS  · Planche Push-Up (Pseudo) · Dip (Triceps)  · Planche Lean · Scapular Push-ups

### Workout

- 4 × 30-45s Handstand (Wall-Assisted)
- 4 × 6-12 Pike PUSH UPS 
- 3 × 6-10 Planche Push-Up (Pseudo)
- 3 × 8-12 Dip (Triceps)
- 3 × 20-30s Planche Lean
- 3 × 10-15 Scapular Push-ups


## Pull 

Pull-Up · Chest-to-Bar Pull-Up · Muscle-up Negatives · Australian Ring Rows · Scapular Pull-Up · Dead Hang

### Workout

- 4 × 10-12 Pull-Up
- 3 × 3-5 Chest-to-Bar Pull-Up
- 3 × 3-5 Muscle-up Negatives
- 4 × 10-15 Australian Ring Rows
- 3 × 10 Scapular Pull-Up
- 3 × 30-60s Dead Hang


## Core statics 

Tuck L-sit Hold · 	L-sit Leg Raises · Hollow Body Hold · Tuck Dragon Flag (or negatives) · Elbow Lever Hold (progressions) · Side Plank (each side) 

### Workout

- 3 × 15-25s Tuck L-sit Hold
- 3 × 6-10 	L-sit Leg Raises
- 3 × 30-40s Hollow Body Hold
- 3 × 3-5 Tuck Dragon Flag (or negatives)
- 3 × 10-20s Elbow Lever Hold (progressions)
- 2 × 10-0s Side Plank (each side) 
- 3 × 10-12 Step-Up
- 3 × 30-60s Wall sit 
- 3 × 5-8 Pistol Squat


## Skill mobility 

Wall Walks · Wrist Mobility Routine · Shoulder Mobility Routine · Handstand Kick-ups (against wall) · Pancake Stretch · Bridge Hold

### Workout

- 1 × 3-5 Wall Walks
- 1 × 1-5min Wrist Mobility Routine
- 1 × 5-10 Shoulder Mobility Routine
- 1 × 10-15 Handstand Kick-ups (against wall)
- 2 × 30-60s Pancake Stretch
- 2 × 30-45s Bridge Hold