Originally Posted by Steven Low
No prob. I'm kinda curious to how you're gonna structure now.
I will be doing it something like this:
Full body - crossfit - fb - rest - fb - cf - r
For full body days, it will be a weightlifting movement (e.g. deadlift, back squat, power clean) followed by a gymnastic push (PPPU, HSPU) and a gymnastic pull (invert ecc. 2 hang, crank).
It can be either weightlifting, push, pull or weightlifting, pull, push, depending on the weightlifting movement. For exercises like the deadlift and power clean, that involve pulling, the gymnastic push would be performed as the second exercise, to give the pulling muscles some time to recharge before the gymnastic pulling exercise, the last exercise. For movements like back and front squats, the gymnastic pull will come before the gymnastic push.
Some other gymnastic moves I'm including are FL pullups, PL push ups, weighted pull ups and ring dips, and I'm gunna give maltese leans a try and see if I like them.
I'm still debating on whether or not to include cross pulls, because I feel that the cross pulls are the ultimate expression of pulling power and would help all my pulling exercises (front lever, muscle up, etc) but I'm not sure if it is worth the risk to my elbows and shoulders if I don't have proper form, and I feel like I should get more work done on the front lever, as it is my primary goal.
Everyday skill work will be done for 15 - 30 minutes at least. The skill focus will consist of support holds and false grip hangs to help solidify false grip and support strength, as well as some wrist and fingertip push ups to condition the wrists. Handstands are to be practiced every day, including back-to-wall, front-to-wall, free standing, and HS walking. L-sits and skin-the-cats are also done on skill days...mostly for fun
Coach Sommer's PL and FL progressions will be followed every Mon, Tues, Thurs, and Fri, but due to the amount of PL and FL work in the workouts, I will only be adding together my sets til 30 seconds, by using reps at 50% of 1rm hold. Every month or two, depending on how the position is developing, I will test my new 1rm hold.
On rest days, for active rest, I will be doing pistol work such as box pistols, doorway pistols, and holding the bottom pistol position, to familiarize myself with the movement as I cannot do pistols...YET.
Sorry that was so long, but that's like 99% of the structure I will be using. Sorry if its way more than you wanted to know
Also George, why is this your first time posting if you've been watching the thread, I probably could have used some of your insight.