I'm new to the board and began a routine this past monday that I put together after reading through coach sommer's book (several times) and going through a great many posts on this site.
Just some general background. I'm 30 years old, 6'2", 195 lbs, around 11% bodyfat. I've been training with weights for a long time, and in the past 2 years have incorporated a lot of Ross Emamait's stuff from his book "infinite intensity." I first heard about Coach Sommer's new book in the forums on Ross's website, and since arriving at this site have been amazed at the strength levels displayed by Coach Sommer's young athletes.
Anyway, here's what I've got so far:
Monday:
A1) Frog stand 12 second holds (6 sets)
A2) Pseudo planche pushup x 3 (6 sets) -- [feet supported by mini jump-stretch band]
B1) Tuck back lever 10 second holds (6 sets)
B2) XR rows x 5 (6 sets) -- [feet elevated to slightly above shoulders]
C1) Advanced tuck front lever 10 second holds (6 sets)
C2) Single leg squats x 5 (unweighted) (6 sets)
D1) PB L-sit Low 15 second holds (6 sets)
D2) HLL - half x 5 (6 sets)
Tuesday:
A1) Frog stand 12 second hold (6 sets)
A2) XR dips thumbs turned outward x 3 (6 sets)
B1) Tuck back lever 10 second hold (6 sets)
B2) Inverted chin up, tuck, on PB x 3 (6 sets)
C1) Advanced front tuck lever 10 second holds (6 sets)
C2) Front squat, 185 lbs x 3 (6 sets)
D1) PB L-sit Low 15 second holds (6 sets)
D2) HLL - half x 5 (6 sets)
Thursday:
A1) Frog stand 12 second hold (6 sets)
A2) Feet supported HSPU, hands on cinder blocks x 3 (6 sets)
B1) Tuck back lever 10 second hold (6 sets)
B2) Wide grip pullup, bar to base of back of neck x 5 (6 sets)
C1) Advanced front tuck lever 10 second holds (6 sets)
C2) SLS x 5 (6 sets)
D1) PB L-sit low 15 second holds (6 sets)
D2) Reverse hyper extensions x 10 (6 sets)
Friday:
A1) Frog stand 12 second holds (4 sets)
A2) XR muscle ups (negatives) x 3 (4 sets)
B1) Tuck back lever 10 second holds (4 sets)
B2) TOP pulls, advanced tuck position x 5 (4 sets)
C1) Advanced front tuck lever 10 second holds (4 sets)
C2) PB L-sit low 15 second holds (4 sets)
D) Trap bar Deadlift 6x3 (probably 350-365 lbs)
Today is my mid week rest day, so I've already performed Monday and Tuesday's workouts. Each took around 45 minutes to complete. I should also note that the A's and B's are performed in a "giant set," that is I perform A1, rest 30-60 seconds, perform A2, rest 30-60 seconds, perform B1, rest, B2, rest, and then back to A1 until I finish the A's and B's. The C's and D's are performed in the same manner, except on Friday when I finish up with TBDL's.
I may rotate the deadlift with a clean variation, whether that be a full clean, power clean, or high pull.
Just beginning to perform some of these basic gymnastic exercises has seriously humbled me. I did well right off the bat in the advanced front tuck lever position, but upon getting into the BACK tuck lever (using XR), it felt like my biceps were going to be ripped apart. After working through the sets I've found I really have to contract, very tightly, all of the muscles in my upper torso.
Anyway, just wanted to say hello to everyone and hope to hear some critiques of what I've got so far. Thanks in advance for any help!