need a little advice on routine

Hey all,

I know you deal with this topic a lot but im having a tough time trying to figure out how to integrate gymnastics into my routine. I started trying to get into shape again about a year ago and ive lost about 70 lbs im down to 200 now and im 5'11

ive been doing a 5 day split chest, back, bi/tri's, shoulders, legs and a mixture of cardio and abs every day.

In my quest to be able to do a Muscle up i came across this site through some youtube videos, read the book and got some rings(which i never seem to be able to use)

So i started doing the wrist stretching,preFSPs(working towards the six different 60s holds) everyday during my 5 day split. But about two weeks ago i tried to redo my whole workout. Its still a 5 day split but it goes sorta like this the excercises have kinda been changing as i cant make up my mind.

day 1 Heavy press(bench press, weighted dips, front lever, planche, handstand pushups on wall) cardio/abs

day 2 heavy pull(weighted pullups, weighted chins, deadlift, backlever), cardio

day 3legs(single leg press, squats, hamstring curl, leg extension, calf raises) cardio/abs

day 4 and 5 light press and light pull are the same as day 1 and 2 but the reps increase and weight goes down for all the weighted excercises.

Really not sure if am on the right track. Doing some reading on the forum it seems i should be doing front lever, back lever, lsit, german hang, and planche more often though im not sure how often. As i also read that training some of this stuff too often can lead to tendonitis.

ive been plowing through old posts trying to avoid asking a stupid question but here i am anyway. ive looked at the wod quite a bit. And the only thing stopping me from pursuing that is the same thing that kept me away from crossfit. an abundance of excercises that i have no clue what they are or in a lot of cases just cant do due to my location and lack of access to facilities and equipment. Ive seen refence to the kilroy70 program but his routine seems dependent on the rings as it has days solely for multiplane pulling and pressing.

At the moment i have not been using the rings because the gym i go to do my cardio and weight lifiting there is no place to put my rings there. So to use my rings id have to go elsewhere and that would cause a gap in my workout.

Are you allowed to hang the rings there at all? Power racks or smith machine can work as can the pullup bars on one of those huge double cable machine assemblies.

Multiplane pressing or pulling and Combined push/pull is best used for someone who has solid basic levels of strength. You don't necessary need to use a set of rings for MPlPr/MPlPu or CPuPl. A single rail/bar can be used for a lot of a stuff or a set of parallel bars (which you probably don't have access to).

On Killroy70, FL and BL can be trained without rings. BL is kind of a pain since your legs cannot pass through vertical without having to be tucked. FL can be trained on a bar. PL can be trained on floor.

Your 5 day split is somewhat similar to the GB WOD. Not exactly though.

If you have the book, you should be able to get through the GB WOD. There is a thread somewhere with a lot of the abbreviated exercises in the GB WOD and the posted WOD will go through or link to any exercises not in BtGB.

Doing some reading on the forum it seems i should be doing front lever, back lever, lsit, german hang, and planche more often though im not sure how often.

Well, the Killroy70 program does a lot of this as does the GB WOD (not as frequently).

L-sit is probably the least likely FSP to cause any sort of joint problems. Excessive HS work can bring up joint trouble and pain . FL is next in order of causing joint issues but BL and PL can cause their fair share on the shoulders, elbows (and wrists in the case of PL).

There are several smith machines, but not sure if they would have a problem with me hanging rings on that.

Just not sure if i should stick with what i got so far, if its good enough. Or if i should scrap it and go with something else. Im sure the WOD is better, since its excercises change, but i like having a consistent workout from week to week. At least for a certain amount of time before i begin changing the excercsises.