Hi, I just finish my programming and I would like to know if there are some issues or is something that I can add to my workouts, I've been training basics for a whole year and now I wanna start with the skills (front lever/planche)
This is my schedule:
MONDAY: front
TUESDAY: planche
WEDNESDAY: front
THURSDAY: planche
FRIDAY: legs
SATURDAY: upper body (basics training)
SUNDAY: legs
And these are my front/planche routines:
FRONT WARM-UP FRONT LEVER 15-20 min BLOOD FLOW
5 min jump ropes
50 jumping jacks
20 burpees
50 jumping jacks
10 burpees
MOBILITY
wrist circles
open shoulder circles
closer shoulder circles
a few reps of skin the cat
any other body part or joint that needs to be warmed up
DRILLS
SET of
hollow body max hold
tuck front lever 30 secs
dynamic hollow body 30 secs
hollow body v-ups 50 reps
some pull-ups
------------------------------------------------- FRONT LEVER WORKOUT
REST: 3-5 MIN BETWEEN SETS
DON'T USE FALSE GRIP
SET #1 X5
FL ADV TUCK HOLD 5 SEC
ADV TUCK TOUCH 5 SEC
ROWING IN BAR 5 REPS
ROWING IN BAR TOUCH 5 SEC (on your 5th pullup)
Repeat until RIR1
SET #2 X5
FL PRESS
Slow and controlled
REPEAT UNTIL RIR1
SET #3 X5
MUSCLE-UP
Then rotate forward and
FL NEGATIVES
Lower your body as slow as possible
REPEAT UNTIL RIR1
SET #4 X5
FRONT LEVER ONE-LEGGED HALF-LAY
3-5 sec and switch leg
REPEAT UNTIL RIR1
SET #5 X5
One arm pull up negative slow as possible
1 rep each arm
SET #6 X5
10 sec iso pull-up
10 pull-ups tempo 2-1-2-1
-----------------------------------
PLANCHE WARM-UP PLANCHE 15-20 min BLOOD FLOW
5 min jump ropes
50 jumping jacks
20 burpees
50 jumping jacks
10 burpees
MOBILITY
wrist circles
open shoulder circles
closer shoulder circles
a few reps of skin the cat
any other body part or joint that needs to be warmed up
DRILLS
SET of
hollow body max hold
lean planche that allows you to hold it 30 seconds
dynamic hollow body 30 secs
hollow body v-ups 50 reps
some pseudo-push-ups
SKILL WORK
5 free handstand holds
------------------------------------------------- PLANCHE WORKOUT REST: 3-5 MIN BETWEEN SETS
Hardest as you can, no way to cheese any exercise
SET #1 X5
ADV TUCK PLANCHE RIR1 HOLDS
SET #2 X5
LEAN PLANCHE
The objective is to lean forward until you can't hold the position for more than 3 seconds, if you can hold it for 10 seconds, you are not leaning forward enough
SET #3 X5
ZANETTI PRESS RIR1
https://www.youtube.com/watch?v=Bak8Rouf6eE
SET #4 X5
LEAN PLANCHE PUSH-UPS RIR1
With perfect form, hardest as you can, then switch to
PIKE PUSH-UPS RIR1
Again, hardest as you can
SET #5 X5
HANDSTAND PUSH-UPS RIR1
Slow and controlled, against the wall
Thanks! Any advice/critique for improving my workouts is accepted
