Static Strength Elements
Adv. tuck front lever - 4x30seconds (capable of half lay for three seconds)
Adv. tuck back lever - 4x30 seconds (capable of straddle for ten seconds)
Adv. frogstand - 6x12 seconds
Training on these rotates once each time over three days (so one gets trained each day of the week, regardless of workout or not.)
L-sit and handstand integrated into exercises and trained every day, capable of ring L-sit and 1 minute handstand (freestanding).
Workout 1
3x5 HLL, V to L (straight bar)
3x4 HePU (3 inch elevation, with wall)
3x5 wide grip L pull ups
3x5 chest roll to Headstand
3x5 full body levers
3x5 adv. tuck front lever pulls
3x5 ring dips
3x5 RLL (with 10 lbs attached to ankles)
3x5 adv. tuck front lever rows
3x5 bulgarian ring pushups
3x10 side bends (with 50 lb dumbell)
3x10 v-ups
3x5 squat (135 lbs)
Workout 2
3x5 HLL, V to L (straight bar)
3x4 HePU (3 inch elevation, with wall)
3x5 wide grip pull ups (bar behind neck)
3x5 pseudo planche pushups
3x5 full body levers
3x5 adv. tuck yewkis
3x5 ring dips
3x5 RLL (with 10 lbs attached to ankles)
3x5 adv. tuck front lever rows
3x5 bulgarian ring pushups
3x10 side bends (with 50 lb dumbell)
3x10 v-ups
3x5 squat (135 lbs)
This alternates every workout, done three times a week.
It will also change soon since I'm nearing the start of the next cycle.
Any suggests or advice are greatly appreciated.