so i'm finally getting around to starting my log. back at the beginning of may i started a SSC working the progressions for FL, BL, PL, and L-sit. I was doing the following static holds, plus some corresponding FBE's.
BL tuck - 8 sets 8 sec
FL tuck - 10 sets 6 sec
Frogstand - 5 sets 15 sec
L-sit low - 8 sets 8 sec
I was going to go for 8-10 weeks, then retest, but I took a week off for vacation and came back 7 lbs heavier :shock: plus i had to go away for work the first week of august, so i decided to stretch it out until i got back. i retested last weekend. my new routine is as follows.
Workout 1 (vertical)
BL tuck - 15 sec x 5
FL tuck - 12 sec x 5
Bulgarian pullups - 3 x 5 reps
Advanced Frogstand - 6 sec x 10
Bulgarian dips - 3 x 5 reps
L sit - 6 sec x 10
HLL - half - 3 x 5 reps
Workout 2 (horizontal)
BL tuck - 15 sec x 5
FL tuck - 12 sec x 5
Bulgarian body rows - 3 x 5 reps
Advanced Frogstand - 6 sec x 10
PPPU - 3 x 5 reps
L sit - 6 sec x 10
weighted archups - 3 x 5 reps
I try to squeeze in 3 workouts per week (MWF), alternating between workouts 1 & 2. I do the BL and FL together to cut down a little time. The advanced frogstand I'm doing on parallettes until my wrists catch up. i'm doing 1-2 sets of 10 wrist pushups and some planche leans every night to try to work on my wrist strength and flexibility.
I'm also trying to work in some yoga and handstand work 2-3 days a week whenever I can, but it probably won't be until the end of summer until I'm able to nail down an actual routine.