Clarity

These are the workouts I have devised so far for the following while, to complete the following goals. In addition, whenever I leave my room, I need to do 6 Psedo-Planche Pushups and 2 HSPUs, this is because my shoulders (one of my weakest muscle groups) get too exhausted during normal workouts do be able to build in both these exercises, so I do them outside of my normal gym sessions:

Goals:
1 month:
Full rollouts

2 month:
3 sets 6 muscle ups

4 month:
Full handstand press & 8 reps HSPU & Freestanding HSPUs & Tucked Flag

6 month:
Muscle up to handstand press, Chinups & Dips with 40kgs, Full Flag

Workout 1:
Reps and sets will evolve each week.

Monday/Friday:

Exercise	Reps	Sets	Break
Su Nim Tao Chum Kiu
Muscle Ups	4s, 2a	3	2:30
Planche Progression	60s total	-	-
Ladders	4	3	2:30
Headstands	30s	3	30s
Dips	10	3	2:30
Laches	Max Pyramic	3	2:00
Barbell Pullovers	10	3	Circuit
Lat Shoulder Raises	10	3	Circuit
Rollouts	10	3	Circuit
Quadrupedal Movement	1 fwd, 1 bck	3	2:00
Pushups	40+	1	-

Tuesday:
PNF Stretching (5-7, off, 5-7, off, 30.)
Achilles
Bed – Hamstrings
Butterfly Stretch:
Sitting Hamstrings:
Quadriceps
Glutes:
Sitting Side Bends
Abdominals
Pectorals
Grounded Shoulders
Wrists
Trapezius

Su Nim Tao
Chum Kiu

Wednesday:

Exercise	Reps	Sets	Break
Su Nim Tao Chum Kiu
HSPUs	6	3	2:30
Planche Progression	60s tot	-	-
Man-makers	6	3	2:30
Chins	10	3	2:30
Dips	10	3	2:30
Weighted Punches	30s	4	1:00
Pushups	40+	1	-

Thursday:
PNF Stretching (5-7, off, 5-7, off, 30.)
Achilles
Bed – Hamstrings
Butterfly Stretch:
Sitting Hamstrings:
Quadriceps
Glutes:
Sitting Side Bends
Abdominals
Pectorals
Grounded Shoulders
Wrists
Trapezius

Exercise	Reps	Sets	Break
Su Nim Tao Chum Kiu
Weighted Lunges	12	3	2:30
Back Squats	8	3	2:30
Deadlifts (BW)	8	3	2:30
Depth Squats	6	3	2:30
Pushups	40+	1	-

Workout 2: Redemption
Redemption is a workout that occurs whenever I fail something. It is full of my least favourite exercises. No breaks.

Redemption
Quadrupedal Movement: 20m
Plank: 1:00
Squats: 50
Quadrupedal Movement: 40m
Plank: 2:00
Squats 75
Quadrupedal Movement: 60m
Plank: 3:00
Squats: 100
Quadrupedal Movement: 40m
Plank: 2:00
Squats 75
Quadrupedal Movement: 20m
Plank: 1:00
Squats: 50