skip to content

Search

Starting Phase 3 of Calimove Advanced (Level 3/5)

🚀 New Phase Begins: Calimove Advanced – Phase 3/4

After completing Phase 2 of Calimove Advanced (Level 3/5), it’s time to enter the third training phase. This note serves as a checkpoint and overview of test results and upcoming training structure.

✅ Phase 3 – Initial Test Results

Each exercise was performed for one max-effort set:

  • Typewriter Pull-Ups: 5 reps per side – solid control, nice upper-body tension
  • Archer Push-Ups: 5 reps per side – stable form, good range
  • Rollouts (Ab Wheel): 5 reps from knees – clear improvement, full extension with control
  • Archer Bodyrows: 10 reps per side (performed on low bar, not rings – slightly easier)
  • Dips: 12 clean, deep reps with control – no overload to avoid previous shoulder tendon issue
  • Hanging Side Lean: 5 reps – still clumsy, but starting to feel the body and direction
  • Skin the Cat: 5 good reps – less elbow bend, smoother motion
  • L-Sit: Nearly reached full extension – started straightening legs, but slight cramping occurred
  • Pistol Squat: 10 half-range reps per leg – strength and mobility still limiting, but no rush
  • Chin-Ups (bonus test): New PR – 22 reps! 💪

🔧 New Weekly Structure (3x / week)

All training sessions begin with:

  • 15 min Handstand Routine (focus on balance, overhead control, bodyline awareness)

Each day contains a superset-style pairing (with ~2 min rest between sets):

Monday (Push Emphasis)

  • Superset:
    • Typewriter Pull-Ups – 8 sets
    • Archer Push-Ups – 8 sets
  • Then: Rollouts – 4 sets

Wednesday (Pull + Support)

  • Superset:
    • Archer Bodyrows – 8 sets
    • Dips – 8 sets (watch for shoulder)
  • Then: Hanging Side Lean – 4 sets

Friday (Core + Legs)

  • Superset:
    • Skin the Cat – 4 sets
    • L-Sit – 4 sets
    • Pistol Squat – 4 sets

🧠 Focus for This Phase

  • Continue dedicated handstand practice – refine control, balance and bodyline positioning
  • Maintain tendon health (esp. shoulder/dip area)
  • L-Sit: Push toward full extension gradually
  • Pistol: Continue prehab and mobility
  • Hanging Side Lean: Develop body awareness and stabilization

Let’s see what the next few weeks bring. Phase 3 looks brutal on paper – but that’s how progress happens.

Onward.