Hey everyone, long time lurker / first time poster. I want to start off saying thank you all so much for the constant intelligent conversation that this forum promotes. I’ve learned more here about exercise and the human body than anywhere else, ever.
I am in search of a coherent training plan for the upcoming couple months. As I graduate from college, I am going from having access to a full gym with rings/platforms/etc to no access to equipment of any kind, as I'll be living on an island with no real gyms. (I’ll probably buy rings because they are fun and useful and cheap. I’ll probably make paralletes too. I’m not opposed to shelling out for kettlebells or a weight vest or other smaller trinkets, but barbells may be outside my price range at this point. I also don’t mind running and have access to a pool . . .). I have been playing around with both Gant’s hybrid and the CAWOD for the two months or so, but can’t really follow those in the future due to no barbell or platform.
Current stats (all in lbs)
Back Squat (high bar): 235
Shoulder Press: 125
Snatch: 95 (technique limited! The snatch is hard . . .)
Can touch the net of a basketball hoop
Tuck planche hold, 5 sec or so
No FL prowess at all, back lever tuck hold 5 sec (maybe)
CF for about a year, on and off as various sports seasons (soccer/rugby/diving/sailing) started and stopped, too weak to really perform as rx’d
Starting Strength + GOMAD this past fall/winter/early spring, managed to put on 20 lbs, added about 30 lbs to each of my lifts too. I was planning to go back to CF once I fixed my strength deficit, but I realized I liked lifting heavy things and thus began to play around with the GG Hybrid and the CAWOD.
Goals (important! Thanks Steven Low: http://eshlow.blogspot.com/):
Iron cross (I can dream, right?)
Stronger slow lifts too (for some reason I think 400lb deadlift/300lb BS/200lb shoulder press for numbers is really pretty)
Sub 5:00 Fran as rx’d, GPP/metcon competency
Shorter term/on island:
Back lever (I understand that the normal progression of static holds is something like BL->FL->Cross, right? So this should get me moving towards the front lever)
Handstand pushups (again thinking that this is a good intermediary goal for the planche)
Touch the rim (working towards a dunk)
Some competency at GPP/metcon
Any ideas for a program that utilizes a low amount of equipment but will help move me forward towards getting stronger? I like the M, Tu, W, F, Sat schedule, and I figure that gymnastics work will help the upper body push/pull side of things. What about lower body though? Sprinting? Pistols? How can I get stronger without squatting?
Would something like the Gymnastic bodies WOD (Or Coach Sommer’s FL/Planche progressions?) (for strength) + two CFE running + one CFE swimming WOD (for metcon) each week push me in the right direction? I fear that it would not be focused enough. Plus, CFE won’t make my legs stronger or make me jump higher.
Thanks in advance for any and all help.