NEW: Week's Workout Schedule

Day 1:  Basics - volume and reps
      Push-ups, rows, knee raises, squats
      Shoot for 1000 reps (10 sets of 25)

Day 2:  Skills - 1 rep negatives of
      One arm push-ups, one-arm chin-ups, front lever, pistol squat
      As many times as possible throughout the day, do not count

Day 3:  Intermediate - difficult exercises, intermediate rep range
      Dips, pull / chin ups, hanging toe raises, lunge or split squat
      Rep range is 8-20, shoot for 400 reps (100 each, 10 x 10)

Day 4:  Skills

Day 5:  Advanced - unilateral assisted exercises, low rep range
      Archer push-up, archer pull-up or one-arm row, hanging toe-to-bar, hover squat
      Shoot for 100 reps (25 each, 5 x 5)

Day 6:  Skills

Day 7:  New skill, sprints