Goals#

• improve finger strength
  • 7s 20mm hang + 30% bodyweight
• improve pull-strength
  • bodyweight ring row
  • chest-to-bar pullup + 40% bodyweight
• improve general strength
  • bodyweight ring dip
  • pistol squat
  • front lever improvement
• improve general mobility/flexibility
  • no back-bend toe touch
  • pancake
  • downward dog with heels touching ground

Weaknesses#

• My arched-back pull-up is locked behind not being able to touch my chest to the bar at the very top. I think it's mainly due to my weakness at rows. The current plan focuses a little more on rows > pull-ups to compensate.
• I can touch my toes, but not without bending my upper-back. I think my hamstring flexibility is a major blocker; I have trouble sitting up straight with straight legs.

Plan#

Everyday#

• Wake-up Warmup! 1, 2, dd/chaturanga/ud flow
• Finger Routine (hang on moonboard days, chill no-hangs on off-days)

Monday (Pull + Legs)#

• Ring Rows
• Cuban Rotations
• Wrist antagonist routine
• Squat Progression
• Mobility Routine Cooldown: Hamstrings 1

Tuesday (Fingers + Push)#

• Fingerboard + Moonboard
• Ring Dips Progression
• Mobility Routine Cooldown: Pancakes 1

Wednesday (Pull)#

• Weighted Pull-ups
• Cuban Rotations
• Wrist antagonist routine
• Mobility Routine Cooldown: Middle-Splits 1

Thursday (Fingers + Push)#

• Fingerboard + Moonboard
• Ring Dips Progression
• Mobility Routine Cooldown: Pancakes 1

Friday (General Maintenance)#

• Cuban Rotations
• Wrist antagonist routine
• Squat Progression
• Mobility Routine Cooldown: Hamstrings 1

Saturday (Fingers + Push)#

• Fingerboard + Moonboard
• Ring Dips Progression
• Mobility Routine Cooldown: Middle-Splits 1

Sunday (Rest Day)#

• Mobility Routine Focus: General