Just wanted to introduce myself to the forums, this is my first post. I have been exercising for most of my life and as of more recently I have been moving away from weights and towards body weight conditioning. I was getting bored with regular pushups, pullups and dips so I am really glad my brother told me to check out this website. I purchased the gymnasticbodies book and after reading through it and lurking on these forums feel I have some direction to how I should be training.
I have not been conditioning for awhile now, however due to injuries and work, I am in construction and the summer has been long hot days. I am going to be testing my static hold times this weekend so I know where to start but wanted some critique on the program I put together based on my needs and goals. Thanks in advance for any responses
Monday
Prehab/Rehab -wrists,shoulders,hips,legs,feet- about 15 minutes total work
Warmup- I will be doing supersets of the exercises for time until I reach a total of 60s
Plank, Reverse Plank
Hollow hold hands over head, Arc hold superman position
Ring support(I do not have access to parallel bars), Chinup dead hang
Wall Handstand- this will be done by itself
Workout
Ring Back Lever- Done for x-seconds and x-sets until 60s total work has been reached
Headstand pushup 3x5
pullup 3x5
Tuesday
Prehab/Rehab -wrists,shoulders,hips,legs,feet- about 15 minutes total work
Warmup- I will be doing supersets of the exercises for time until I reach a total of 60s
Plank, Reverse Plank
Hollow hold hands over head, Arc hold superman position
Ring support(I do not have access to parallel bars), Chinup dead hang
Wall Handstand- this will be done by itself
50 kettlebell swings- 3 sets
L-sit, hold for time breaking it in sets until 60s is reached
Assisted single leg squat 3x5
Front Lever, hold for time breaking it in sets until 60s is reached
Thursday
Prehab/Rehab -wrists,shoulders,hips,legs,feet- about 15 minutes total work
Warmup- I will be doing supersets of the exercises for time until I reach a total of 60s
Plank, Reverse Plank
Hollow hold hands over head, Arc hold superman position
Ring support(I do not have access to parallel bars), Chinup dead hang
Wall Handstand- this will be done by itself
Planche- (Frog stand) Done for x-seconds and x-sets until 60s work is reached
Elevated Ring Rows 3x5
Ring Dips 3x5
Friday
Prehab/Rehab -wrists,shoulders,hips,legs,feet- about 15 minutes total work
Warmup- I will be doing supersets of the exercises for time until I reach a total of 60s
Plank, Reverse Plank
Hollow hold hands over head, Arc hold superman position
Ring support(I do not have access to parallel bars), Chinup dead hang
Wall Handstand- this will be done by itself
Deadlifts 3x5
Airdyne Tabatas
L-sit- Done for x-seconds and x-sets until 60s work is reached
Front Lever- Done for x-seconds and x-sets until 60s work is reached
My main concerns are that I doing enough static hold work and that I am not missing any major ones and when doing push pull workouts is it personal preference when it comes to performing the order of push pull or should I follow a protocol of push always before pull?
I have set up my routine into 2 upper and 2 lower body days because my job is very demanding physically and I have always needed a good bit of rest to avoid burning out and that seems to work best for me.
Thanks again