# Joel

## Front Lever Fokus

Warm Up · Scapular Pull-Up · Front Lever (Tuck) · Straight Arm Pulldown · Muscle Up · Pull-Up (Weighted) · Weighted Dips · Pull-Up (Archer) · Planche Push-Up (Pseudo)

### Workout

- 1 × 0 Warm Up

### Skills

- 3 × 8 Scapular Pull-Up
- 5 × 8-10s Front Lever (Tuck)
- 3 × 10 Straight Arm Pulldown - Resistance Band
- 4 × 3-5 Muscle Up

### Hypertrophie

- 1 × 6-8 Pull-Up (Weighted)
- 1 × 8-10 Weighted Dips
- 1 × 6 Pull-Up (Archer)
- 1 × 10 Planche Push-Up (Pseudo)


## Planche Fokus

Warm Up · Planche Lean Hold · Scapular Push-Up · Tuck Planche Hold · Weighted Dips · Pull-Up (Weighted) · Push-Up (Diamond) · Chin-Up · Pike Push-Up · Row (Advanced Tuck Front Lever)

### Workout

- 1 × 300s Warm Up
- 4 × 15-20 Planche Lean Hold
- 3 × 10 Scapular Push-Up
- 5 × 8-10 Tuck Planche Hold
- 1 × 8-10 Weighted Dips
- 1 × 6-8 Pull-Up (Weighted)
- 1 × 10-12 Push-Up (Diamond)
- 1 × 8-10 Chin-Up
- 1 × 10 Pike Push-Up
- 1 × 8 Row (Advanced Tuck Front Lever)


## Combined

Warm Up · Front Lever (Tuck) · Tuck Planche Hold · Planche Push-Up (Pseudo) · Muscle Up · Weighted Push Up · Pull-Up (Weighted) · Dip (Triceps) · Pull-Up (Archer)

### Workout

- 1 × 0 Warm Up
- 3 × 8-10s Front Lever (Tuck)
- 3 × 8-10s Tuck Planche Hold
- 3 × 6-8 Planche Push-Up (Pseudo)
- 1 × 3-4 Muscle Up
- 1 × 10-12 Weighted Push Up
- 1 × 6-8 Pull-Up (Weighted)
- 1 × 10 Dip (Triceps)
- 1 × 6 Pull-Up (Archer)