well, i have a little time training by myself, i've read Building the Gymnastic Body, the fundamentals of bodyweight strenght training, and almost all the articles that i found in here and in other places.
So i decided to begin something like a Cycle, in which i decided my first goals: FreeHandstand, HS pushups, L-sit, and Muscle ups (on bar and rings). So i tried to make a program to work in two different days,Working like A-B-A-Rest-B-A-B-Rest (and repeat until the cycle ends)
Day A:
Warming up (Wrists/ Elbows/ Shoulders/ scapula mobility included)*
6 sets of quadrupedial movement
6x1 False Grip muscle ups on rings
6x1 False grip muscle ups on bar
4x6 L-sit Pull-ups
4x6 One Bar dips
4x6 inverted hang Korean dips
6x1 Tube climbing (i'll change it for a rope).
Cooling Down and flexibility work.
also here is a little video of the day A workout
HG-NWXXnaiw
and the day B
Warming up*
6x 40 s Wall handstand
3x4 Cast wall walks
6x10 l-sit
4x6 Hang leg raises
3x3 Dragonflags
4x30 Hollow Holds
Cooling down and flexibility work.
For this workout, i haven recorded any videos, but i'll do it..
so, please, feel free to critique and write what you think about this routine, and what shoul i change, all the opinions are welcome, because i want to have a good begining for this...
Sorry for the english, and greetings from Mexico!