kenneysthenics

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