extra for one pull and push 2-3

3 sets extra pull movement x3 reps

2 x 3 reps one arm dip attempts

3 sets x 4 reos oull movement

2 x 4 reps attempts ine arm dip

plus cold water swiming 

one arm one leg weighted workout 7

13 kg
pull ups each arm plus 13 kg x 3 sets x 2 reps
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

one arm one leg weighted workout 6

13 kg
pullups ingles x 1 x 6 each arm
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

While the day fit 12

kett press each arm 7 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 6 reps
one leg lunges sqats x 7 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x10 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 7
all x 2 rounds

while the day fit 11

kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
 cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 10 reps
back row ket x4 each arm 
oblique twists each sides x10 reps and bends with kettlebell
shoulders bend row 4

all x 3 rounds

exta for one arm push and pull

extra pull exercise 6 reps first 3 good quality
2 attempts x 2 reps one arm dips

one arm one leg crossfit

4 pull ups
4 legs getup to one arm
one arm push ups 4 reps
one leg squat jumps 4 reps
shadow boxing as rest
and after another hand and again shadow boxing
time 3 minute 30 sec

one arm one leg weighted workout 5

11 kg
pushups 5 reps x 2 sets
one arm pull ups x3 reps x3 sets
pistol squads 3 reps
stretching
wrestling bidges for neck
dips leg raises x35
situps x 35

one arm one leg weightd workout 4

11 kg dumbell
one arm pullusps 3 sets x 2 reps
dips leg raises 2 sets x 30 reps
3 one arm pushups with 11 kg plus x 2 sets
pistol squads with weight x 2 reps
some stretching
wrestling bridge for neck

while the day fit 10

kett press each arm 8 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x12 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 8

while the day fit 9

kett press each arm 6 reps 24 kg
one leg calviar getups with 24 kg each leg 14 reps
shurgugs with kett 24 kg 19 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 14 reps
back row ket x8 each arm 
oblique twists each sides x14 reps and bends with kettlebell
shoulders bend row x 6
all x2 rounds
plus 35 min running with minimal running exercises

one arm one leg weighted workou 3

day before 6 sets pullups x 1 reps for each arm
today 3 sets x2 reps pullups with 13 kg
leg raisies on dips for abs 30 reps
sime stretching

one arm one leg weighted workout 2

weight 6 kg
5 pistol squads each leg
8 pushups each arm in first set and 8 reps in secound pushups more bad than in previouse workout
5 reps x3 reps one arm pullups better quality than in previouse workout
different legs stretching workout
wrestling bridges 1 set
dips legs raises  2 sets x 25 reps
15 minutes walking and mixed with 15 minutes running

while the day fit 8

kett press each arm 7 reps 24 kg
one leg calviar getups with 24 kg each leg 16 reps
shurgugs with kett 24 kg 21 reps each arm
 cleans with negative biceps curl x 6 reps
one leg lunges sqats x 7 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 16 reps
back row ket x10 each arm 
oblique twists each sides x16 reps and bends with kettlebell
shoulders bend row x 7

while the day fit 7

kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
 cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 10 reps
back row ket x4 each arm 
oblique twists each sides x10 reps and bends with kettlebell
shoulders bend row 4
all x 2 and 2 exersizes supersets in row

while the day fit 6

kett press each arm 6 reps 24 kg
one leg calviar getups with 24 kg each leg 14 reps
shurgugs with kett 24 kg 19 reps each arm
 cleans with negative biceps curl x 5 reps
one leg lunges sqats x 6 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 14 reps
back row ket x8 each arm 
oblique twists each sides x14 reps and bends with kettlebell
shoulders bend row x 6
walking 5 hours

while the day fit 5

kett press each arm 5 reps 24 kg
one leg calviar getups with 24 kg each leg 12 reps
shurgugs with kett 24 kg 17 reps each arm
 cleans with negative biceps curl x 4 reps
one leg lunges sqats x 5 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 12 reps
back row ket x6 each arm 
oblique twists each sides x12 reps and bends with kettlebell
shoulders bend row x 5

one arm one leg weighted workout 1

weight 6 kg
5 pistol squads each leg
5 pushups each arm in first set and 8 reps in secound
5 reps x3 reps one arm pullups bad quality becouse someme momentum standing on ground

while the day fit 4

kett press each arm 4 reps 24 kg
one leg calviar getups with 24 kg each leg 10 reps
shurgugs with kett 24 kg 15 reps each arm
 cleans with negative biceps curl x 3 reps
one leg lunges sqats x 4 reps with ket
hang exercise with ket each arm x 6 reps
good mornings with ket  x 10 reps
back row ket x4 each arm 
oblique twists each sides x10 reps and bends with kettlebell

While the day fit 1

kett press pyramyd each arm 1 2 3 24 kg
one leg calviar getups with 24 kg each leg 12 reps
shurgugs with kett 24 kg 14 reps each arm
bic curl 40 kg x 7 res
reverse bic curl 40 kg x 7 reps
army press x 7 reps
shoulder up row x 7 reps
back row 40 kg x 14 reps
pullups plus 6 kg each arm 1 2 3

one arm one leg australian workout day 9

hight bar 30 reps with some breaks  abot 3 secounds in some repseach arm pullups
smaller bar  15 reps each arms
20 pushups medium bar each arm
14 pushups small bar each arm
15 press one leg on street machine

one arm calistenick playground 8 extra

attempts one arm dips 2 sets x 4 reps
2 sets x 4 attempts different one arm hight pullups pullups
small stone
and attempt hight one arm pullup
3 sets abs situps
big stone army press x 10 reps x2 rounds
biceps curls with stone x10 reps x2 rounds
one leg press on street machine  x 10 reps

main calistenick playground one arm one leg 9

14 one arm pushups with rest between each arm
chin ups negative one arm 10
one arm neutral grip pull ups 10
10 pistol squads assisted10 in plan one arm pull ups (keeping)left arm 8 plus 3 right 6 plus 3 plus 4 withs some seconds rest
abs workout
some stretching
14 one arm pushups better than previouse workout

main calistenick playground one arm one leg 8

14 one arm pushups with rest between each arm
chin ups negative one arm 10
one arm neutral grip pull ups 810with momentups on flooor  better than training 6
10 pistol squads assisted
10 one arm pull ups  in plan each arm(keeping) 9 +2 for each arm
set circule abs and set wind abs  on bar
side planc abs workouts
some stretching
14 one arm pushups

one arm calistenick playground 7 extra

attempts one arm dips 3 sets x 3 reps
3 sets x 3 attempts different one arm pullups
big stone half rep
small stone
and attempt hight one arm pullup
3 sets abs situps
big stone army press x 10 reps x2 rounds
biceps curls with stone x10 reps x2 rounds

main calistenick playground one arm one leg 7

10 one arm pushups with rest between each arm
chin ups negative one arm 8
one arm neutral grip pull ups 8 with momentups on flooor  better than training 6
8 pistol squads assisted
8 one arm pull ups (keeping) 8 reps
set circule abs and set wind abs  on bar
some stretching
10 one arm pushups better than previouse workout

main calistenick playground one arm one leg 6

10 one arm pushups with rest between each arm
chin ups negative one arm 8
one arm neutral grip pull ups 8 with momentups on flooor (hight is bad)
8 pistol squads assisted
8 one arm pull ups (keeping) 8 reps
some sets situps for abs
some stretching
in row one arm pushups left 6 right 6 left 4 right 4

one arm one leg australian workout day 8

hight bar 24 pulls each arm diferent grips 8 reps each grip
shortl pull bar 15 pulls each arm diff grips 5 each grip
one arm pushup medium bar 14 reps
one arm push ups low bar 10 reps

one arm calistenick playground 5 extra

one arm calistenick playground 4 extra

3 rounds x 6 reps one arm l sit explosive hight pullups
3 rounds assisted one arm dip 6 reps
3 rounds one leg pistol jumps squads 6 reps
3 rounds situps on board x 25 reps
3 rounds dips leg raises on dips 25 reps

main calistenick playground one arm one leg 3

1 rounds neck and back wrestle bridge
2 rounds one arm pushups close to perfect techique 4 reps
1 round x 4 reps pistol sqads assisted
some rest between sets use stretching
1 set x 10 reps extended leg circles
1 set x 10 reps windshield wipers

main calistenick playground one arm one leg 2

muscule ups 3 sets x 4 reps
3 rounds neck and back wrestle bridge
6 rounds one arm pushups close to perfect techique 4 reps
3 rounds x 4 reps pistol sqads assisted
some rest between sets use stretching
3 sets x 20 reps abs workout on dips leg rises feet over bar
3 sets rock climber plank abs about 40 sec
90 degrees bend  arb one arm walking at monkey bar 3 rouns x 3 different grips

main calistenick playground one arm one leg

4 reps neural grip one arm pullups with second pause on ground
4 reps normal grip one arm  grip pullups                                                     x 2 rounds
4 reps chinups negative with minimal help another hand
2 rounds one arm pushups close to perfect techique 4 reps
2 rounds x 4 reps pistol sqads assisted
some rest between sets use stretching

one arm one leg australian workout day 7

hight bar 20 pulls each arm
shortl pull bar 14 pulls each arm
one arm pushup middle bar 12 reps
one arm push ups low bar 8 reps

one arm calistenick playground 3 extra

3 rounds x 5 reps one arm l sit explosive hight pullups
3 rounds assisted one arm dip 5 reps
3 rounds one leg pistol jumps squads 5 reps
3 rounds situps on board x 20 reps
3 rounds legs getup on dips 20 reps

3 days australian workout in row

hight bar 14 pulls each arm
shortl pull bar 8 pulls each arm
one arm pushup middle bar 6 reps
one arm push ups low bar 4 reps

hight bar 16 pulls each arm
shortl pull bar 10 pulls each arm
one arm pushup middle bar 8 reps
one arm push ups low bar 5 reps

hight bar 18 pulls each arm
shortl pull bar 12 pulls each arm
one arm pushup middle bar 10 reps
one arm push ups low bar 6 reps

push movements 3

press 16 kg ket 15 reps each arm
32 kg kettlebell 6 jerk each arm
6 reps each arm part jerk heavy kettebell 42 kg
16 kg kettlebell  ound sun movements 2 sets x 8 reps
one arm pusup with resistence band 8 reps
dips 50 kg 4 reps and 3 reps and 2
4 sets situps crunches mix wit barbell 15 kg
workout neck 24 kg with specia;  chain hat 12 reps x 2 sets
rest between sets ,stretching,2 kg dumbelss shadow boxing

one arm calistenicks playground 2

Assited one arm dips 3 sets x 3 reps
Pistol squad jumps 3 sets x 4 reps
One arm get up legs to pullupbar 5 reps each arm
attempts explosive one arm hight pull ups from l-sit position 3 reps x 3 rounds
explosive super human dips some sets of some reps
else one exercise for standup on the bar trick

pull movements 2

kett swong 6 reps each arm 42 kg
resistance band obe arm pull ups 8 reps each arrm
4 single pullups one arm plus 5 kg
some speed boxing bag workout and some stretching
australian 1 arm pullups 12 reps each arm
one arm pushups at short pull up bar  4 reps x 2 sets

push movements routine 2

32 kg push kett one arm left 1 rright 2 left 1
1 arm ket jerk 6 reps and 4 reps
6 reps and 4 reps each arm part jerk heavy kettebell 42 kg
16 kg kettlebell  ound sun movements 2 sets x 7 reps
one arm pusup with resistence band 6 reps 4 reps and 3 reps
dips 42 kg 4 reps
dips on pull up bar 32 kg 6 reps and 42 kg 4 reps
6 sets situps crunches
rest between sets is boxing bag ,stretching,2 kg dumbelss shadow boxing

pull movements 1

one arm kettlebell swings 42 kg 4 reps x3 sets
kettlebell clean 4 reps each arm
assisted 1 arm pullups 6 reps x 2 sets each arm
2 sets some second hold one arm hang at pullup bar  with 42 kg
2 sets situps cranches abs with barbell 15 kg
1 set roller workout abs
2 sets pullups with 32 kg x 4 reps
2 rounds wrestling bridge dront and back
some workout boxing bag and dumbells shadow boxing

One arm calistnickcs playground 1

Assited one arm dips 3 sets x 2 reps
Pistol squad jumps 3 sets x 3 reps
One arm get up legs to pullupbar 3 reps each arm
attempts explosive one arm hight pull ups from l-sit position
explosive super human dips some sets of some reps

attempts jerk hevy kettelbell

5 x 3 sets each arm part jerk heavy kettebell 42 kg
16 kg kettlebell  ound sun movements 2 sets x 5 reps
one arm pusup with resistence band 5 reps x3 sets
dips 42 kg 5 reps and 4 reps
3 sets situps crunches mix wit barbell 15 kg
workout neck 16 kg with specia;  chain hat about minutte
rest between sets is boxing bag ,stretching,2 kg dumbelss shadow boxing ,and skipping rope

Heavy kettlebells 1 season

one arm swings 42 kg 3 reps each arm x 2 sets

2 sets x 4 reps pullups with 32 kg 

2 sets x some reps abs workout with 15 kg different crounches

2 sets x 3 reps assisted one arm pull ups

some workout boxing bag and skipping rope and neck bridge workout and front kicks from squats position

 one arm pushups on pushup bar  3 3 3 3 3 3 with change arm in row

 1 arm australian pullups 10 reps each arm

some front lever leg raises and some attempts human flag

lsome stretching and shadow boxing with 2 kg barbells