Hey, this is my first post.Im 17 and new to gymnastics and while im quite active I havent done a serious weighted workout in months.
I'd like to use this as a general fitness/strength program. However I'm very confused. I've read the forum for a few hours and learned some but I still need help. I do not have a pullup bar yet but I do have some very basic "half-rings".
Today I went through the suggested warmup;
60 sec plank
60 reverse plank
60 sec arch
60 sec hollow
60 sec support between chairs
20 sec chinup dead hang ( all I could manage on my stairs before grip gave way)
Most of these required about three sets each apart from the plank and support
2x60 sec L-sit tucks (small increments of maybe 10 seconds)
2x60 sec frogstand (20 second sections)
3x20 sec back to wall handstand
3 sets pseudo plache pressups
1 set chinups to failure ie. 5
60 sec support on rings ( 10 second sets - hands shaking everywhere)
my question is basically what does this look like as a program for four days a week for the few weeks so as my strength and skill base can grow to a point where I can use a scaled dow WOD? providing I get a bar and start working on some front and back lever progressions. Is there anything you would add or take away? Having done this I feel fine, maybe a liitle stiff, but I have seen many threads on injury through overtraining so I thought I would ask.
Thanks for your time.
>Jonny
