Hi, next week is the last week of my ssc, so I started to design a new one. As I only had acces to gymnast equipment twice a week, I decided to combine in one day Dips variations/Inverted curling and multiplane pull and push as Im stronger at dipping, and other day I'll combine vertical and horizontal push/pull. Any cricits or advices will be more than welcome.
The SSC would be something like this:
MONDAY
5 minutes HS acumulation
-3x3 SLS
-3x3 Body levers
Straddle L 60 seg acumulation
TUESDAY
Sets of PL,FL,BL,L-sit 60 sec acumulation
-3x3 Chest roll to HeSPU combined with 3x3 Naners
-3x3 L Russian dips combined with 3x3 Reverse Yewkis
-3x5 Wall RLL combined with 3x5 HLL V to L
-3x5 Half Windshield wippers
THURSDAY
Sets of PL,FL,BL,L-sit 60 sec acumulation
-3x5 PPP elevating feet at bottom combined with 3x5 Tuck FL rows
-3x5 Elevated HePU combined with 3x5 L Chin ups
-3x3 Straddle Half back pull combined with 3x3 Advanced tuck Half crank
-3x3 Side lever pulls
FRIDAY
-4x80 Wall walk handstands
-3x5 Cast wall walks
-2x6 Press HS alternating one bent arm, one straight arm
-3x5 L sit Lifts
Thanks in advanced : )