Advanced B-Bars Program (3-Day) Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/advanced-b-bars-program-3-day/ Workouts with One Weight Tue, 23 Mar 2021 21:29:39 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Advanced B-Bars Program (3-Day) Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/advanced-b-bars-program-3-day/ 32 32 Workout One (60 min) https://baseblocksdigital.com/b-bars-advanced-3d-workout-one-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced-3d-workout-one-60-min Sun, 21 Mar 2021 02:49:39 +0000 https://baseblocks.com/?p=4785 Workout overview Sets Rest 1A. Planche push-ups1B. Lever negatives 4 60-90 secs 2A. Wall HSPU / pike push-up2B. Lever holds 4 60-90 secs 3A. L-sit chin-ups3B. Floating pseudo planche push-ups 3 60-90 secs Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. […]

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]]> Workout overview
SetsRest
1A. Planche push-ups
1B. Lever negatives		460-90 secs
2A. Wall HSPU / pike push-up
2B. Lever holds		460-90 secs
3A. L-sit chin-ups
3B. Floating pseudo planche push-ups		360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Push-ups10 reps
6. Rows10 reps
1. Perform this superset for 4 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Planche push-ups334455
1B. Lever negatives333333
1A. Planche push-ups
1B. Lever negatives
2. Perform this superset for 4 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Wall HSPU/pike push-up666777
2B. Lever holds15 secs15 secs16 secs16 secs17 secs17 secs
2A. Wall HSPU or pike push-up
2B. Lever holds
3. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. L-sit chin-upsMaxMaxMaxMaxMaxMax
3B. Floating pseudo planche push-ups667788
3A. L-sit chin-ups
3B. Floating pseudo planche push-ups
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 30-60 secs
Target area: lats, trees major
B. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
C. Straddle: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic rotation: 1 min
RETURN TO PROGRAM

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]]> Workout Two (60 min) https://baseblocksdigital.com/b-bars-advanced-3d-workout-two-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced-3d-workout-two-60-min Sat, 20 Mar 2021 02:59:24 +0000 https://baseblocks.com/?p=4788 Workout overview Sets Rest 1A. Planche push-ups1B. Lever raises 4 60-90 secs 2A. Wall HSPU / Pike push-up2B. Assisted OAC 3 60-90 secs 3A. Floating pseudo planche push-ups3B. Lever Hold 3 60-90 secs Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. […]

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]]> Workout overview
SetsRest
1A. Planche push-ups
1B. Lever raises		460-90 secs
2A. Wall HSPU / Pike push-up
2B. Assisted OAC		360-90 secs
3A. Floating pseudo planche push-ups
3B. Lever Hold		360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Push-ups10 reps
6. Rows10 reps
1. Perform this superset for 4 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Planche push-ups334445
1B. Lever raises556666
1A. Planche push-ups
1B. Lever raises
2. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Wall HSPU/Pike push-up666666
2B. Assisted OAC5 ea5 ea5 ea6 ea6 ea6 ea
2A. Wall HSPU or pike push-up
2B. Assisted OAC
3. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Floating pseudo planche push-ups667788
3B. Lever holds15 sec15 sec16 sec16 sec17 sec17 sec
3A. Floating pseudo planche push-ups
3B. Lever holds
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 30-60 secs
Target area: lats, trees major
B. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
C. Forward fold: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
RETURN TO PROGRAM

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]]> Workout Three (60 min) https://baseblocksdigital.com/b-bars-advanced-3d-workout-three-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-advanced-3d-workout-three-60-min Fri, 19 Mar 2021 03:08:46 +0000 https://baseblocks.com/?p=4790 Workout overview Sets Rest 1A. Planche push-ups1B. Lever raises 4 60-90 secs 2A. Planche hold2B. Lever hold 4 60-90 secs 3A. Weighted dips3B. L-sit chin-ups 3 60-90 secs Warm-up (5 min) 1. Wrist circles 10 each direction 2. Elbow circles 10 each direction 3. Shoulder circles 10 each direction 4. Wrist push-ups 10 reps ea […]

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]]> Workout overview
SetsRest
1A. Planche push-ups
1B. Lever raises		460-90 secs
2A. Planche hold
2B. Lever hold		460-90 secs
3A. Weighted dips
3B. L-sit chin-ups		360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Push-ups10 reps
6. Rows10 reps
1. Perform this superset for 4 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Planche push-ups334445
1B. Lever raises556666
1A. Planche push-ups
1B. Lever raises
2. Perform this superset for 4 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Planche hold15 secs15 secs16 secs16 secs17 secs17 secs
2B. Lever hold15 secs15 secs16 secs16 secs17 secs17 secs
2A. Planche hold
2B. Lever hold
3. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Weighted dips121212121212
3B. L-sit chin-upsMaxMaxMaxMaxMaxMax
3A. Weighted dips
3B. L-sit chin-ups
Week 1
Week 2
please complete the previous week first
Week 3
please complete the previous week first
Week 4
please complete the previous week first
Week 5
please complete the previous week first
Week 6
please complete the previous week first

Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 1 min
Target area: lats, trees major + triceps
B. Shoulder extension
Target muscle groups: biceps, anterior delts
C. Forward fold: 1 min
Target muscle groups: adductors, hamstrings
C. Thoracic Rotation: 1 min
RETURN TO PROGRAM

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]]> Testing Day https://baseblocksdigital.com/testing-day-12/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-12 Sun, 14 Mar 2021 21:13:02 +0000 https://baseblocks.com/?p=4971 You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible. Upper body tests There are no beginner, intermediate or advanced targets for the tests of this program as […]

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]]> You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

There are no beginner, intermediate or advanced targets for the tests of this program as the program can be performed at many intensities (e.g. tuck planche or full planche).

RETURN TO PROGRAMS

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