Presentation and looking for critiques

[Pablo Quesada]

Hi everyone!

I have been reading a long time and now I would be grateful if someone with experience could help me with my workout. :roll:

My personal data:

24 years.

A lot experience with bodyweight (dips, pull ups, push ups, muscle ups) and powerlifting (snatch, clean and jerk, etc.)

Flexibility is ok, I can perform different splits (I have been 2 years in classical dance)

Gymnastics experience = 0 (but very enthusiastic)

82 kg @ 9% BF

No injuries.

My training:

I train all the week except the sunday (my rest day).

I perform a block of gymnastic training and later I do a WOD (of Gymnastics Crossfit)

And example for today:

Warm up:

1000 m row machine

Joint and Scapula Preparation (thanks Ido Portal for your guidance)

2x20 Over Head Squat (without weight, only with the bar)

2 min handstand (two sets of 1 min)

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My gymnastic work: (it's the same all week)

10 sets Handstand work + Stretching (I try to do a free handstand during 5-10 secongs and when I fall I do a streching, this is a set)

10 sets Tuck Planche work (now I can perform 10 sets of 10 seconds of tuck planche)

10 sets Ice Cream Maker (I do 10 sets of 5 reps of front lever pulls like this video

)

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My WOD:

5 rounds

- 5 muscle ups

- 10 pistols on each leg

How are the training? Now I'm very focus with handstand, planche and front lever.

[Blairbob]

I take it you do the metcon portion of CrossFitGymnastics? Basically, the second part they post everyday.

Snatch and Clean and Jerk are considered "Olympic" WeightLifting while "PowerLifting" is generally considered to be the BackSquat, BenchPress, and Deadlift.

Right now I would add in some L work to your warmup. It looks fine otherwise, especially if you are enjoying what you do.

[Pablo Quesada]

Ajam, sorry for the misunderstanding about the Olympic liftings and Powerliftings :?

And yeah, I normally take my wod from gymnasticswod or crossfitgymnastics. Now I've modified my warm up.. It would be something like that:

Warm up:

Joint and Scapula Preparation

Bridge wall walk + Pike Strech

L sit

2 sets of 1 min handstand each one

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My ability work:

8 sets Handstand work + Stretching

8 sets Tuck Planche work

4 Frog Stand work

8 sets Ice Cream Maker (front lever preparation)

4 sets Rings Support (Ext. Rot)

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My gymnastic WOD:

10-8-6-4-2 Bulgarian rings dips

12 ft. Ascent/Descent rope twice (I don't have more height in my gym )