Hey guys,
I want to start by thanking everyone for being so involved in the forum. I have read 90% of it and found it extremely helpful.
I would like some help with a little routine design. I have done a lot of different things and I would like to concentrate on upper body strength without losing my lower body too much. I have some good dynamic strength but my iso work sux right now.
Here is my plan:
"static day"
tuck planche=1min total
mana practice= 10 mins
handstand=1min total
back lever= 5-10 minutes of work
calf raise- 50-50-50 on 3 angles
jumps (50 total) or sprints 5-10 min
dynamic day (ring work)
Muscleup+L-sit 3x3
Ice cream makers 3x3
hspu (on paralettes) 3x3
circles (on rings) 3x3=this is like drawing circles with your shoulders/hands not like mushroom/horse circles
leg lifts 1x3
mana practice 5 min
calf raise
front squats 3x3 or sprints 5-10 min
My other 2 training days I teach and assist in a kettlebell class. I try to focus on legs when I teach and try to "pop" and get speed in my legs.
For the last week I have been doing gtg front levers in advanced tuck position for 4 sets 15 seconds. I also do gtg handstands and paralette practice (mostly I practice L-sit transfer to handstand). I work my grip strength 2 times per week with Captain of Crush grippers, plate pinching, elastics, and a wrist roller for maybe 30 minutes.
I like to do Pk once in a while but I don't train very hard in it any more because of my schedule. I weigh around 188lb and I am trying to drop some weight at this moment.
I have a recent blog about all my new PRs if anyone is interested, but again I am primarily looking for some help with routine design. ANY feedback would be awesome!
Thanks again guys! Good luck in everyones training!
-J