Advice on my routine

[Faisal Rahim]

Hi everyone,

I've come up with a routine for M/T/Th/F, let me know where it needs to be tweaked please:

1) Warm up:

10 Squats

10 Pushups

60s Breakdancing

2) Techniques:

3x30s Handstand

3x8s L-sit (pushup bars)

4x10s Tuck planche (pushup bars)

80s Horse stance

4x5s Straddle L (pushup bars) (cramps are the limiting factor with these)

3x10s One-hand pushup position

3) Strength:

3x2 HeSPU

3x2 SLS

3x2 Pseudo planche PU

3x2 Pullups (on a door)

3x5 Wipers

4) Stretch:

Wall walks

Not sure what to do here, I just do whatever stretches come to mind. I'm working towards front and side splits.

-So how much is wrong with this routine?

-Once my CNS is done adjusting to these movements I'm thinking of falling into a steady state routine.

-Oh and I don't have any equipment besides the pushup bars, which is why all the exercises above can be done on the ground.

-Also, any ideas on stretches?

Thanks for any input!

[Faisal Rahim]

Nothing to fix?

[gymrob]

NGSromz,

I don't have time to do a detailed reply at the moment but I wil try to help...

If you have the book, I would advise you to re-read it again. Some of the integration you have missed such as embedded training and focusing on different exercises each training day. Also, CNS adapting is part of a steady state cycle so you can start it now. Stick with it for 8-12 weeks. Also, Coach recommends working with a template of 2-3 sets of 3-5 reps so maybe a little adjusting would benefit. There are a few routines on this site...have a little look around.

Hope this helps.