Beruflich Dokumente
Kultur Dokumente
ds/2017/02/OG2ChartsPrint.pdf
etoencefalografy): https://docs.google.com/spreadsheets/d/1M1cxENx9Ywz6Zp_a2ygKeO4PVlb-hfwQ7OP34SxBqBI/
C Lvl
Elite
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Pulling Chart – Muscles Emphasized: Posterior Deltoids, Back and Scapular Musc
umn # 1 2 3 4
Page # 390 402 410 416
Level Back Lever Front Lever FL Rows Rows
1 German Hang Row Ecc
2 Skin the Cat Ring Rows
3 Tuck BL Wide Rows
4 Adv Tuck BL Tuck FL Archer Rows
5 Straddle BL Adv Tuck FL Tuck FL Archer-in-Rows
6 Half Lay / 1 Leg BL Straddle FL Adv Tuck FL Str OA Rows
7 Full BL Half lay / 1 Leg FL Adv Tuck RC OA Rows
8 BL Pullout Full FL Straddle FL
9 GH Pullout FL to Inverted Str FL RC
10 BA Pull-up to BL Hang Pull to Inv Full FL
11 HS Lower to BL Circle FL FL RC
12
13
14
15
16
and Scapular Muscles, Biceps, and Forearms. Chest depending on the progression.
5 6 7 8
423 428 436 437
Pull-ups R Pull-ups + OAC Weighted Pull-ups Explosive Pull-ups
Jump Pull-ups
Bar Pull-up Ecc Assisted Pull-ups Kip Pull-ups
Bar Pull-ups 1x Bodyweight Bar Pull-ups
L-Pull-ups R L-Pull-ups 1.18x Bodyweight Kip Clap Pull-ups
Pullover R Wide Pull-ups 1.35x Bodyweight Non-Kip Clapping
R Wide L-Pull-ups 1.50x Bodyweight L-Clap Pull-ups
R Archer Pull-ups 1.65x Bodyweight Kip BTB Clap
OAC Eccentric 1.78x Bodyweight L-Slap Abs
OAC 1.9x Bodyweight L-Slap Thighs
OAC+15 lbs 2x Bodyweight Reg Slap Thighs
OAC+25 lbs 2.1x Bodyweight Non-Kip BTB Clap
sion. Pushing Chart – Muscles E
9 Column # 1
447 Book Page # 457
Iron Cross FIG Level Planche (PB/FL)
1
2
Basic
Beg 3 Frog Stand
4 SA Frog Stand
Rec PRE-REQs in Gray
5 Tuck PL
6 Adv Tuck PL
A Lvl 7
Int 8 Straddle PL
Cross Progressions 9 Half Lay / 1 Leg
Iron Cross Hold 10
B Lvl
Cross to Back Lever 11 Full PL
Adv 12 SA Str PL to HS
Iron Cross Pullouts 13
Hang Pull to Back Lever 14 R SA Str PL to HS
C Lvl
Butterfly Mount Elite 15 R SA SB to HS
Support to Hang to Cross 16 RSA PL to HS
ushing Chart – Muscles Emphasized: Anterior Deltoids, Chest, Scapular muscles, and Triceps. Some
2 3 4
472 478 483
Rings Planche PB/FL PL Pushups Rings PL Pushups
Frog Stand
SA Frog Stand
Tuck PL Tuck PL PU
Full PL PU
ar muscles, and Triceps. Some Back depending on the progression.
5 6 7 8
485 449 505 512
Pushups One Arm Pushups Dips Ring Dips
Regular Pushups PB Jump Dips Support Hold
Diamond Pushups PB Dips Ecc RTO Support
Ring wide PU PB Dips R Dips Ecc
Ring PU L-Dips R Dips
RTO Pushups Elevated OA PU 45 Deg Dips R L-Dips
RTO Archer PU Straddle OA PU R Wide Dips
RTO 40 Deg PPPU Rings Str OA PU RTO 45 Deg Dips
RTO 60 Deg PPPU Straight Body OA PU Wall OA Dips RTO 75 Deg Dips
RTO Maltese PU Rings SB OA PU Side OA Dips RTO 90 Deg Dips
Wall PPPU RTO 90 + 30 Dips
R Wall PPPU RTO 90 + 50 Dips
Wall Maltese PU RTO 90 + 65 Dips
R Wall Maltese PU RTO 90 + 75 Dips
RTO 90 + 82 Dips
RTO 90 + 86 Dips
RTO 90 + 88 Dips
Miscellaneous Chart – Muscle-ups, Elbow Levers, Flags,
9 Column # 1
521 Book Page # 523
Weighted Dips FIG Level Muscle-ups / Inverted MUs
1
Assisted Dips 2
Basic
Dips Beg 3 MU Negatives
1.2x BW 4 Kipping MU
1.38x BW 5 Muscle-ups
1.55x BW 6 Wide / No FG MU
A Lvl
1.7x BW 7 Strict Bar MU
Int
1.85x BW 8 SFL MU ATPL / L-Sit MU
2x BW 9 OA Straight MU
2.13x BW 10 Felge Bwd SB to Support
B Lvl
2.25x BW 11 FL MU Str PL
Adv 12 Felge Bwd SB to HS
13
14 SB Rotation to HS
C Lvl
Elite 15 Butterfly Mount
Maltese (L17) 16 (L17) Elevator
-ups, Elbow Levers, Flags, and Combinations Push and Pull; Ab wheel for Core; Squat Progression
2 3 4 5
539 543 545 549
Elbow Levers Flag Ab Wheel Rings Full Statics
25s Plank
60s Plank
1 Arm 1 Leg Plank
Two-Arm EL Tuck Flag Knees Ab Wheel RTO L-Sit
R Two-Arm EL Adv Tuck Flag Ab Wheel Ramp RTO Str-L
OA Straddle EL Straddle Flag Ab Wheel Ecc Back Lever
OA SB EL Full Flag Full Ab Wheel Front Lever
Ab Wheel + 20 lbs R 90 Deg V-Sit
One Arm Ab Wheel Iron Cross / Str PL
Full Planche
Inverted Cross
or Core; Squat Progression and Legs work the Quads, Glutes, and Hamstrings
6 7
551 560
Rings Kip Skills Rings Felge Skills
(Forward = Fwd)
(Backward = Bwd)
SA Kip to L-Sit
SA Back Kip to Support Felge Fwd Straight to Support
Back Kip to Handstand Felge Bwd Straight to Support
Felge Bwd SB to HS
SA kip to V-Sit/Cross/L-Cross Felge Fwd SA to Cross
Back Kip to Cross/L-Cross Felge Fwd SA to Str PL
Back Kip to Straddle PL Felge Fwd SA SB to HS
amstrings Legs Legs
8 1 2
obtmh/some_elements_that_may_be_worth_adding_into_the/
yzij/updated_list_of_the_hardest_bodyweight_leg/
7 8
N/A N/A