I just read through Coach Sommers book and created a routine to suit my needs. Im doing a blend of steady state cycle and integrated training for a 8 week cycle. After the cycle I plan on starting a new one in which I will move to the next progression in each exercise if I improve enough. Each exercise will be done in 3 sets of 3-5 reps unless stated other wise. I still need to find my static hold times. I'll follow the outline in the book. Any advice would be greatly appreciated!
Monday- Press =Tuck Planche hold (not sure how long yet)
XR PPPU
Pull= Tuck Back lever hold (not sure how long)
XR Bulgarian Rows feet elevated
Core= L- Sit hold (not sure how long)
V-Ups 15 reps
Legs= ADV Tuck Front lever( not sure how long)
Sandbag bear hug squats (not sure of weight)
Wednesday- Press= Tuck PLanche
XR weighted dips
Pull= Tuck Back Lever hold
Assisted one arm chin up
Core= L-sit hold
oblique exercise (havent chosen one yet)
Legs= ADV Tuck Front lever hold
Glute Ham Raise
Friday- Press= Tuck planche hold
HSPU
Pull= tuck back lever hold
inverted chin ups
Core= l-sit hold
German hang pull
Legs= ADV tuck front lever hold
Bulgarian Split Squat 3x6