Experiance with a push/pull heavy/light system
Here are the results of my recent experience utilizing a push/pull & heavy/light program.
Overall the program worked great. Prior beginning the program my tuck planche was barely a second, and I could barely lower through a front lever.
Using a band assisted tuck planche, and scap-protraction pre-hab, I jumped from 1 second tuck planche to a 15 second tuck planche. For the front lever, the biggest change I made was adding vertical pulling back into my routine ( before I was mainly doing straight arm pulling, and some horizontal rowing), and utilizing negatives 2x/week.
Skill work was focused on straight arm press to handstands against a wall.
If anyone would like to see specifics let me know.