My Workout Plan from 2018
0
workout.md
1# Goals
2- improve finger strength
3 - 7s 20mm hang + 30% bodyweight
4- improve pull-strength
5 - bodyweight ring row
6 - chest-to-bar pullup + 40% bodyweight
7- improve general strength
8 - bodyweight ring dip
9 - pistol squat
10 - front lever improvement
11- improve general mobility/flexibility
12 - no back-bend toe touch
13 - pancake
14 - downward dog with heels touching ground
15
16## Weaknesses
17- 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.
18- 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.
19
20# Plan
21
22## Everyday
23 - Wake-up Warmup! [1](https://youtube.com/watch?v=lbozu0DPcYI), [2](https://youtube.com/watch?v=vZA31GMOtZE), dd/chaturanga/ud flow
24 - Finger Routine (hang on moonboard days, chill no-hangs on off-days)
25
26## Monday (Pull + Legs)
27 - Ring Rows
28 - Cuban Rotations
29 - Wrist antagonist routine
30 - Squat Progression
31 - Mobility Routine Cooldown: Hamstrings [1](https://youtube.com/watch?v=u4Yx0Y_voQE)
32
33## Tuesday (Fingers + Push)
34 - Fingerboard + Moonboard
35 - Ring Dips Progression
36 - Mobility Routine Cooldown: Pancakes [1](https://youtube.com/watch?v=PaVKDJDABM8)
37
38## Wednesday (Pull)
39 - Weighted Pull-ups
40 - Cuban Rotations
41 - Wrist antagonist routine
42 - Mobility Routine Cooldown: Middle-Splits [1](https://youtube.com/watch?v=GSwx0yGxtPk)
43
44## Thursday (Fingers + Push)
45 - Fingerboard + Moonboard
46 - Ring Dips Progression
47 - Mobility Routine Cooldown: Pancakes [1](https://youtube.com/watch?v=PaVKDJDABM8)
48
49## Friday (General Maintenance)
50 - Cuban Rotations
51 - Wrist antagonist routine
52 - Squat Progression
53 - Mobility Routine Cooldown: Hamstrings [1](https://youtube.com/watch?v=u4Yx0Y_voQE)
54
55## Saturday (Fingers + Push)
56 - Fingerboard + Moonboard
57 - Ring Dips Progression
58 - Mobility Routine Cooldown: Middle-Splits [1](https://youtube.com/watch?v=GSwx0yGxtPk)
59
60## Sunday (Rest Day)
61 - Mobility Routine Focus: General