Critique my steady state cycle

[Neal Winkler]

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?

[Neal Winkler]

Either this is really dumb, or I did not exaplain well. It feels good when I am doing it though. All my repetitions feel high quality when I do them, and I think it will build better work capacity than the standard 3x5 and rest 3-5 minutes.