THE INTERMEDIATE B-BARS PROGRAM (3-DAY) 6 weeks (Simonster)
Требования:
- Chin-ups: 6+ reps
- Dips: 10+ reps
Test:
| Beginner |
Intermediate | Advanced | |
| Chin-ups | <1 - female
<10 - male |
1-8 - female
11-24 - male |
9+ female
25+ male |
| Dips |
<1 female |
2-8 female |
9+ female |
| Tuck planche | <5sec female <15sec male |
6-15sec female 16-30sec male |
16+ sec female 31+ sec male |
| Tuck lever | <5sec female <15sec male |
6-15sec female 16-30sec male |
16+ sec female 31+ sec male |
| Workout One (60 min) | Workout Two (60 min) | Workout Three (60 min) |
| Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups(palms and back of palms), 5-10 Scap push-ups, 5-10 Scap rows |
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| 1A. Tuck planche hold 4x15-20secs 1B. Lever raises (tucked, 1leg, or full) 3x4-6 (60-90 sec rest) |
1A. Tuck lever 3x15-20secs 1B. Tuck planche hold 3x15-20secs |
1A. Lever raises 3x4-6 1A. Tuck planche hold 3x15-20secs |
| 2A. Neutral grip chin-ups 3x6-8 2B. Dips 3x10-13 (60-90 sec rest) |
2A. Dips 3x10-13 2B. Neutral grip chin-ups 3x6-8 |
2A. Rows 3x10-12 2B. Pseudo planche push-ups 3x8-10 |
| 3A. Rows 3x10-12 3B. Pseudo planche push-ups 3x8-10 (60-90 sec rest) |
3A. Pseudo planche push-ups 3x8-10 3B. Rows 3x10-12 |
3. L-sit hold 3xMax |
| 4. Push-ups 3xAMRAP | 4A. Pseudo planche raises 3x8 4B. Chin-up holds 3xMax |
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Cool-down:
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Ссылка: https://baseblocks.com/the-intermediate-b-bars-pro...
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