i've tried a bunch of different approaches to coach sommer's book so far.
of the static holds he shows (planch, both levers, L, Straddle L, manna, and handstand) i try doing in a sequence now with about 8 seconds per hold for whatever level of sommers' progression i'm at. i'll repeat this sequence a few times, so it's kinda like a round of statics but i take a break afterwards. each hold doesn't necessarily get a whole minute of attention (except for handstands), but i prefer to work these everyday if possible so i don't like to spend too much time.
for his exercises, i do a 3x3 superset of push/pull and then leg/core. for example i will do 3 reps of a HSPU variation, 3 of a pullup variation, 3 reps HSPU, etc. until the 3x3 is done. then i will do the alternated leg/core. i'm considering combining all 4 into a massive 3x3. once these become easier, i plan do make them into ladders.
then i generally do some kind of metcon w/ KB's
i'm just following the basic idea of pairing opposite pulls/presses. so HSPU/pullup variations, pushup/row variations, and dip/curl variations. thus the cycle repeats after 3 workouts.
there's so much variety that i'm not going to focus on the multi-plane pulling or pressing until my statics are more developed. the same goes for combined pull/press, but i'll keep using muscle-ups for metcons.
warmup is a bunch of BJJ stuff.
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