My Killroy Template Critique

Please critique my first Killroy70 template. I have done the WOD for a couple weeks now and figured i would switch over to Killroy to try it out. I basically want to verify that i really understand everything I have read over the past month on here and that I am not working too hard.

All skills listed are skills I can do or hold at least 15s. I will post to the side what my average PR's are on all of the exercises listed as well.

Monday

FSP

Frog Stand - 30s

German Hang - 15s

FL Tuck - 15s

Handstand Wall - 120s

FBE

PB Pushup - feet elevated - 3x10

Planche Lean - 15s

Inverted Pullup - 3x3

Dip - 3x10

Pullup - 3x5

HeSPU Wall - 3x5

L-Sit to Tuck Planche - 3x3

SLS to crate - 3x5

Tuesday

FSP

Frog Stand - 30s

German Hang - 15s

FL Tuck - 15s

Handstand Wall - 120s

Floor L-sit on bricks - 15s

FBE

PB Pushup - feet elevated - 3x10

Planche Lean - 15s

Inverted Pullup - 3x3

Dip - 3x10

Pullup - 3x5

HeSPU Wall - 3x5

NLC/GHR - 3x5

Thursday

FSP

Frog Stand - 30s

German Hang - 15s

FL Tuck - 15s

Handstand Wall - 120s

FBE

PB Pushup - feet elevated - 3x10

Planche Lean - 15s

Inverted Pullup - 3x3

Dip - 3x10

Pullup - 3x5

HeSPU Wall - 3x5

L-sit to Tuck Planche - 3x3

NLC/GHR - 3x5

Friday

FSP

Frog Stand - 30s

German Hang - 15s

FL Tuck - 15s

Handstand Wall - 120s

Floor L-sit on bricks - 15s

FBE

PB Pushup - feet elevated - 3x10

Planche Lean - 15s

Inverted Pullup - 3x3

Dip - 3x10

Pullup - 3x5

HeSPU Wall - 3x5

SLS to crate - 3x5

On Wednesdays I have a tumbling night where I do tons of Back handsprings and Standing Back Tucks amongst a slew of other things. Does all of this look right or is it too much? too little? In looking at the KR70 template vs. the WOD there seems to be a lot more work in the KR70 template as far as exercises go. Am I wrong?

According to the Template it says this:

Day 1 - horizontal plane pushing and pulling FBE

Day 2 - curling (inverted pullup) and dipping variations (RTO dips, etc..) FBE

Day 3 - pullup and HeSPU variation FBE

Day 4 - multiplane pulling variaions + varied pressing work

Are the exercises I have listed not in line with the above? Or am I reading it wrong? :oops:

The only reason I am doing an L-sit to Tuck Planche is the motion to Frog Stand is more difficult to me as it requires elbow bending after my arms are already locked. Then again maybe that's the point. Also I thought about going to Adv Frog Stand but i thought I needed to be able to hold Frog Stand for 60s before moving on up to Adv.

Thanks for the answers so far.

I gotcha...I was wondering why it seemed like there was so much overlap and so many exercises. I think that it would just be easier for me to follow the WOD in that case as I just am not knowledgeable enough to program my own routine. Especially since someone with so much more high level experience does it for us. :wink:

As a side note, most of the WOD stuff is routines that Coach students undergo BEFORE skill work. Is there any correlation between their strength gains and the extra work they are doing after the WOD stuff that would help us out too?

mercuryashes said:

You would be doing the the same exercises 4 times a week. Alternating plane of movements is what allows us to train so frequently.

The template you quoted could be simplified like this:

Day 1 - Pushup + row

Day 2 - Curl + dip

Day 3 - Pullup + HSPU

Day 4 - MPPu + various pressing

Just use a variation that allows you to do 3-5 reps with proper form.

perfect, exactly what I do, according to BtGB.

wow! very good stuff.