grip rubber 3 and oxydacid chest 3

 press 24 kg 4 sets pyramid  6-8-10-12 reps each arm

middle rubber ring 16 reps x 3 sets

part closing heavy rubber ring x3 sets x 3 reps

round movements every side bit closed light rubber ring 3 sets x 3 reps

7 singles close heavy ring

grip iron 3 and shoulders oxydaccid shoulders 3

  4 reps up ket 16 for wirst x 2 sets secound set very bad quality

hold end fingers 16 kg each arm terminator x 2 sets x 12 sec

hold 12 sec 1st falang 40 kg ket x2

hold gripper covered 10 sm 40 kg ket 12 sec x 2

6 kg dumbel wirst movements each 4 side x 12 reps x 2 sets

 50 60  reps double arm shoulder press 12 kg 0xy

pullups strickt technique with 32 kg 1 set 7 reps 10 sec pause 1 rep se 2 bic 4 reps quality with hold and borm 5 reps

oxyd chest 2 and pullups

 16 kg each arm

16 rep 18 rep 25 rep

24 kg set 1 - 6 reps with strickt no lose balance with middle spped down

                2-  7 reps hold 1 sec over bar normal speed down no pauses

                3 - 8 reps with double movements moment in couple reps probably with bad poer start and slow motion in last rep with double movement for jaw over bar

acro complexes

 trampoline jumps hands up

trampoline jumps hands on waist

somersaults front and back

hands back bridge

handstand

skipping rope

wheel both sides

sport  mats jumps in horizontal body position fall on high

sport mats jumps on hight with somersaults back

back fall on trampine and stand on legs

back fall on trampoline and stand on knees

back sault with assistent

rubber grip workout 2

 14 reps middle gripper x 4

3  reps partial close heavy gripper x 4 reps

light griipper roud movements x 3 reps

grip iron 2 and shoulders oxydaccid shoulders 2

 3 reps up ket 16 for wirst x 4 sets

hold end fingers 16 kg each arm terminator x 4

hold 10 sec 1st falang 40 kg ket x4

hold gripper covered 10 sm 40 kg ket 10 sec x 4

6 kg dumbel wirst movements each 4 side x 10 reps x 4 sets

40 50 60 70 reps double arm shoulder press 12 kg 0xy

bench press 16 kt and grip with round expanders

 4 sets x12 reps middle expander

4 sets x2 reps no closing heavy expander

4 sets light expander round movements x 2 bad quality

bench press one arm 16 kg ket 14 16 18 20 reps

test  strick technique pullups for 12 reps with 16 kg about 2 or 3 pauses for sec or 2