Was hoping to get some feedback on this:
3 days/week - 8 week steady state cycle
Day 1
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
10 rounds total for each integrated pair done on the minute. FSP holds done for 6 seconds per round, FBE 1 rep first 5 rounds and 2 reps last 5 rounds
C1) FL + Shrimps (Ido's leg exercise)
C2) PL + Handstand Pushup
D1) BL + Pull-ups
D2) L-sit + Low back
Day 2
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
10 rounds total for each integrated pair done on the minute. FSP holds done for 6 seconds per round, FBE 1 rep first 5 rounds and 2 reps last 5 rounds (unless otherwise noted)
C1) FL + Vertical jumps (2 per round)
C2) PL + Pushups
D1) BL + Rows
D2) Straddle + V-ups
Day 3
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
10 rounds total for each integrated pair done on the minute. FSP holds done for 6 seconds per round, FBE 1 rep first 5 rounds and 2 reps last 5 rounds (unless otherwise noted)
C1) FL + Shrimps (Ido's leg exercise)
C2) PL + Dips
D1) BL + Curls
D2) Manna + air babies
Day 4
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
10 rounds total for each integrated pair done on the minute. FSP holds done for 6 seconds per round, FBE 1 rep first 5 rounds and 2 reps last 5 rounds (unless otherwise noted)
C1) FL + Shrimps (Ido's leg exercise)
C2) PL + MPPr
D1) BL + MPPu
D2) L-sit - back pull
Day 5
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
10 rounds total for each integrated pair done on the minute. FSP holds done for 6 seconds per round, FBE 1 rep first 5 rounds and 2 reps last 5 rounds (unless otherwise noted)
C1) FL + Box jumps (2 per round)
C2) PL + CPP
D1) BL
D2) Straddle + HLL
Day 6
A1) Joint mobility warmup
B1) Wall handstands (accumulate 1 minute)
C1) Shrimps
D1) 3 x ring series (MU, forward roll, l-sit, inverted hang, back lever, german hang, back pull to inverted, front lever)
E1) Manna + Obliques
I will then go back to day one. Each FSP hold is a variation that I can do for 12-15 seconds at the beginning of the SSC. Each FBE is one that I can do for 5 quality reps.
Hopefully I explained what is going on here well enough. Each integrated pair is done on the minute for 10 rounds. Since I am doing a C1/C2 type thing this means I will spend 20 minutes doing each C1/C2 and D1/D2. Each FSP will accumulate 1 minute of hold time (6 sec x 10 rounds), and each FBE will accumulate 15 rep (1 rep for first 5 rounds, and 2 reps last 5 rounds).
Get it? What do you think?