Calisthenics: Week 12

Monday session: 5 sets of 3-4 Assisted Pistol Squats

Tuesday session: Warmup with 2 Planche Lean holds for about 3 seconds per hold, with knees tucked and toes pointed back so I could test for my Tuck Planche readiness by attempting to pull my toes off the floor. Then one set of floor pushups, and at least 4 sets of 7-9 RTO pushups on NOSSK suspension trainer. I set the angles of my body and the NOSSK straps to reduce the intensity of the movement. I focused on allowing the shoulders to be pulled back and the chest to get a decent stretch at the bottom of the movement, then using the chest muscles to pull the elbows away from the ribs - so that most of the work in the push up is done by the chest. For the finisher I did a drop set of suspension tricep extensions, to try to stimulate tricep hypertrophy.

Thursday session: Antagonist Pair Day

4 sets of Accommodating Resistance Archer Pull Ups
4 sets of 11-12 RTO pushups
Finishers: Suspension bicep curls and tricep extensions

I attempted an AR Mixed Grip Chinup and the Golfers Elbow threatened to flare up, so I decided to do AR Archer Pullups instead. I cannot find any reason to favor the One-Arm Chinup over the One-Arm Pullup. The only difference seems to be in the grip at the top of the movement. The grip is supinated at the top of the movement in the One-Arm Chinup and the biceps might work a little more. What seems to feel more comfortable for me is a neutral grip. I added the suspension bicep curls as a finisher to work the biceps more.