Critique my Basics

[Emmanuel Debra]

Goal:

To achieve a 61secs (per Coach Sommer plus 1 sec) Static Hold and Improve shoulder strength and flexibility in 8 weeks on the following :

Tasks:

1. Dips - PB/Body station pg 27 BtGB : L-sit PB tuck

2. Chin up/ Pull up - regular and Commando

3. Dips - Rings

4. HS - Front and Back (Wall walk)

5. Skin the cat/ German Hang pull

Monday:

A: Royal Court (50 Hindu squats, 25 Hindu pushups, Bridge - Back & Front) - 1 Set. This is my daily warm up routine.

B:

Task 1: 3 X 30 secs

Task 2: 3 X 20 secs each, slowly lowering to the bottom in 10 secs.

Task 3: 3 X 15 secs each

Task 4: 3 X 30 secs each, with a negative till my head reaches the floor (yep... no diving)

Task 5: 3 X 10 secs each

C:

Grip training 3 X 12+ secs

D:

2 X 10 wrist push ups on knees.

Tuesday:

Ditto Monday

Wednesday:

Rest day

Thursday:

Ditto Monday

Friday:

Ditto Monday

Sat/Sun: Rest days

I just found out quickly that I really need shoulder work; very weak shoulder muscles, hence the above training regime.

The above may be a bit boring but I want to try it IF I can achieve the goal.

If I am able to achieve the time on a task earlier than 8 weeks, then I move on to the next progression.

Please let me know if this will help me:

1. Achieve the 61 secs requirement - I want to get this level before moving on or I'll just call it quits and donate my equipment/resources.

2. Achieve the shoulder flexibility and strength I am clearly looking for.

3. Make it in the time frame or is this wishful thinking on my part, and if it is what do you suggest for my Goal?

Thanks,

Katawia

[Joshua Naterman]

I would recommend not doing so many negatives on your HS work, you're going to do more damage than your body can recover from. The holds will be plenty. If you can't do those all easily you should probably cut back on your frequency. You're doing an awful lot of work. You also need to do front lever work because you aren't doing anything for those muscles. The pull ups aren't enough.