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Old 07-03-2009, 04:38 PM   #1
Eric Hall
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Join Date: May 2008
Posts: 48
Default Help me with a training program to achieve my goals

About me:

5'10" around 165 lbs

Goals: 2x squat, 2.5x deadlift, iron cross, front lever, planche, free standing handstand push up on rings, press to handstand.

Things I can do: Best squat 245 lbs, best deadlift 310 lbs, back lever (for about a second), tuck planche, full range handstand push ups against a wall - 10 (sometimes I can do more).

I've read through Steven Low's "How To Construct Your Own Workout Program," and I have read these posts http://www.board.crossfit.com/showth...t=26612&page=3 and http://www.board.crossfit.com/showthread.php?t=24494 and while these are great programs I feel that my conditioning level is not high enough.

I have also read through Coach Sommer's front lever and planche progression article http://www.dragondoor.com/articler/mode3/229/

Here's a training program that I had in mind

Workout A
warm up
60 seconds of tuck planche work
3x5 squat
3x5 seconds of iron cross isometrics
3x5 front lever pull ups
3x5 weighted ring dips

Workout B
warm up
60 seconds of front lever progression holds
3x5 squat
3x5 iron cross pull outs
3x5 rings pseudo planche push ups
3x5 assisted handstand push ups on rings
1x5 deadlift

I would exercise three times a week, with Workout A on Monday and Friday and Workout B on Wednesday. The following week I would do Workout B on Monday and Friday, and Workout A on Wednesday.
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Old 07-03-2009, 04:58 PM   #2
Steven Low
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Try it and see how it works
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
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Old 07-03-2009, 05:53 PM   #3
Patrick Donnelly
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Posts: 713

Originally Posted by Steven Low View Post
Try it and see how it works
Seconded. Additionally, make sure you try it for a minimum of 6 weeks, provided that it causes you no injuries. After you've seen how it works, evaluate it, then make adjustments accordingly. Try to keep adjustments small, so you can see how each particular thing affects the plan. If you change your program wholesale every six weeks, you'll never be able to tell what specifically in the program is good or bad.

Good decision on having no metcon.
And yes, I'm actually holding that handstand. Get on my level.
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Old 07-03-2009, 09:13 PM   #4
Eric Hall
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Join Date: May 2008
Posts: 48
Default Thanks

Thanks for the responses Steve and Patrick.

I'll try out this program and see where it takes me. I know the iron cross is going to take a while due to my weight, but I am willing to put in the time.
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Old 07-03-2009, 10:30 PM   #5
Gavin Harrison
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Posts: 263

You're maybe two inches tall to be a great ringsman, but that shouldn't stop you from having fun and trying it, at least you're not 6'
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