W9 - Introducing Frank Medrano ! Intensify & Push to the Limits !

Hi guys.

So, W8 I took my time after the hell week, thinking "It's important to let the body recover".
Well, I start to take this as an excuse to not give everything ! Let's change that !

So let me introduce Frank Medrano. He is the most amazing Calisthenics athlete, and he is 100% Vegan. So, if anyone still comes to me asking "but... where do you get your proteins?"....I'm definitely gonna show them that :

I found his interview here where they give details of his training program :

Frank Medrano's Interview 

Frank Medrano's Workout Plan (pdf)

6 times a week, 2hours per day (which clearly I cannot do at the moment).
So instead, I'll do like 1x30min in morning and 1x30min in the evening, 6 days a week (including of course the Freeletics coach assignments !).
Plus, I'll increase the sleep time to 8.30-9 hours per night. Recently I was only sleeping 7 hours per night and I could feel the impact : tired all day, less motivated.

I'm gonna try to implement these as well :

My performance are also definitely much better in the evening than in the morning. While I can "easily" push myself to 40 to 49 push-ups in 1min40, in the morning it's even hard to reach 30 !

I also managed to beat my split lunge max by doing them by 10 instead of 20. It avoids to feel too out of breath.

16/06 Mon
Morning :
Split Lunge Max : 164* (New PB!)
Jacknife max : 30
Poseidon : 7.13

Evening :
Push-up max : 49* (Absolute new PB! Target is to reach the 60 in a few weeks !)
Jacknife : 36
Plank : 1.40
Push-up bench : 10


17/06 Tue
Morning :
Push-up max : 30*
Plank : 1.40

Evening :
Push-up max : 49*
Legraise : 50*
Plank : 1.40
Push-up bench : 10

18/06 Wed
Morning :
Push-up max : 30*
Plank : 1.40


19/06 Thu
REST

20/06 Fri
Poseidon : 6.27 (New PB!)
Squat Max : 190*
Poseidon : 6.48
Squat max : 187*


21/06 Sat
Aphrodite : 35.17*
Dips : 6


22/06 Sun
Split lunge max : 163*
Jackknife max : 37
Poseidon : 5.42 (New PB!)
Dips : 6
Diamond push-up (close push-up) : 6

OK so now I start to do some additional "dips" on horizontal bar after the Freeletics workout, as well as some "diamond" push-up.