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Old 06-14-2010, 07:58 PM   #1
Troy Kerr
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Join Date: Aug 2009
Posts: 248
Default Current Routine, any advice?

Here is the current routine I have spent the past week outlining, I have been following some form of it for the past few months but I had my wisdom teeth pulled this past thursday and spent the weekend tweaking it. Any tips or advice is greatly appreciated.

I have previously been working out on a MWF schedule. Due to being off from school now I plan to use this routine on a M,T,TR,F schedule.

Warm-up: Ido's shoulder warm-up & stability routines, as well as his wristwarm-up, followed by hip mobility.

Workout A-
Skill- Accumulate 30 seconds of freestanding handstand. Get into a wall supported handstand ( stomach facing wall), with hands 4-6 inchs away, bring one leg over the top of the body, then slowly bring the other off the wall.
Isometrics-
60 seconds Back lever variation w/ supinated grip- right now at the advanced tuck progression, using 8 second sets.
45 seconds of planche variation- I tend to get shorter sets with the planche and am currently working the adv tuck.
45 seconds of front lever variation. Same as the planche, tend to knock off shorter sets.
L-sit progression. Currently executing it with legs low and back arched.
Concentric-
Pseudo Planche Push-up Progression with lean at top. 3x5
Pull-up unweighted. 5x3.
Pistol progression- 5x3

Workout B-
Skill-
Press to handstand 5x1-
Isometrics-
Front Lever negative- 3x2x5-7 seconds. Perform these in a flat tuck or advanced tuck depending on energy.
Planche variation- 45 seconds
Supinated grip back-lever variation- 60 seconds
L-sit high tuck- 60 seconds- flat back with legs tucked in
Concentric-
Ring row variation- feet on bench, focus on breaking 90 degrees in the elbow joint and trying to pull chest to rings. 3x5
Ring dip variation. 5x3
Body-lever- 5x3

Specific goals of the routine are as follows:
.10 second free standing handstand
.Press to handstand and maintain handstand
. Progress to a sup- grip staddle back lever
. Increase duration of adv tuck on both planche and front lever.
. progress to advanced l-sit
. progress to weighted pull-ups
. progess to tuck front lever pull-ups
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