susu
### BIG 5 Workouts:
- planche push-ups
- one arm chin-ups
- pistol squats/Nordic curls
- hand stand pushups
- front lever row 

### Antagonistic Pairs, Tri-sets, Quad-sets

### One Arm Chin-ups:
- Concentric:
	- working arm(palm facing you) + assisting arm(palm facing away)
	- assist where you feel needed, but only for a split second and then get back to doing it without any assistance (repeat)->completely unassisted->L-sit concentric  

- Eccentric:
	- Very slightly assisted just like the concentric part(but this should be unnecessary as you are stronger in the eccentric)->completely unassisted -> straight body->L-sit eccentric

### [Planche Push-ups](https://youtu.be/OtjssGVVDvc):
- Isometric:
	- this is what will basically control the main difficulty, which is how much you will lean forward. This is decided based on how much you _can_ lean, the goal is to find the spot at which you struggle to hold it over 6sec.
	- the spott should be such that: when attempting the eccentric motion, gravity should be the only challenge and you should be able to resist it with full force, not just fall helplessly. 
- Eccentric and Concentric: 
	- Once you find your spot where you struggle but can still perform movements, its just a matter of moving the shoulders a little back- to make it easier and to bring it back to the original position- to keep that grind.

### [Front Lever Rows](https://www.youtube.com/watch?v=s8SawNE00YY):
- Isometric:
	- Again, this is what will decide the primary difficulty level. The more closer your wrists are to your hips, the harder they get, you walk back and lean less to make it easier.
	- The further harder variations would be: directly below the bar/rings -> tucked -> advanced tuck-> straddle planche-> full planche -> idk, raised planche?
- Next, you just gotta row till failure. 

### [Handstand Pushup Progressions](https://www.youtube.com/watch?v=sULlonsT4sU):
- Isometric: 
	- your upper body will always be facing down- your body should form a Tap like position at the top and shoulders should go in front of your palms as you do the eccentric part.
	- The farther **above**  your hips are **over** your shoulders , the harder it willbe. the same goes for your feet too.
	- So, place your feet on an elevated platform to make it easier and then slowly progress upward:
	- head stand pushups-> elevation of legs using a platform-> higher elevation for legs-> wall climbing legs- for assistance-> regular hand stand(or as close as possible)

### Pistol Squat:
- Can already do
- progression:  