Well, i have been working out since beginnings of 2011, but i didn't put much attention to the cycles and that's stuff, i only used to go to the park, and the to workout until i felt tired... i wasn't getting enough results so i took the decision of be beginning with cycles... i began working them in summer of 2011
and afeter some of them, some of my current skills are these:
FSP:
full back lever: 4 secs
front lever: tuck 50secs
l-sit on floor: 35 secs
frogstand: 60 secs
adv frogstand: 15 sec
handstand: hands 3" away from the wall 60 sec
FBE:
bulgarian ring pushups: 26
pb normal dips: 35
one bar dips: 22
inverted korean dips: 13
handstand pushups: i can't do them , i'm working in box handstands
horizontal rows: 10 with feet elevated
tuck front lever rows: 5
pullups: 17
wide grip l-sit pullups: 10
muscle ups on rings: 6
well, i really don't know my strength level, but i'm completely sure that i need to work a lot in handstands and vertical pushing.
My actual cycle is inspired in the killroy's template, working out 4 days in the week with the followings schedule:
FSP workout: 8x8 s one leg back lever (i'm building lot's of volume for begin with straddle or full lay)
6x10s tuck front lever (i had never worked it, due to shoulder pain that used to increase when i used to try them)
6x20s frogstand (building volume for strengthening wrists)
10x20s transtition from wall handstand to free handstand
Warming up: mobility stuff and statics routine:
3 sets of:
30 secs of planck with elevated feet
30 secs reverse planck with elevated feet
30 secs of hollow hold
30secs of arch hold
30 secs of dead hang
20 secs of german hang
Sunday:
Warming up
FSP
Vertical Pushing and pulling workout
2 excersices of horiztonal pulling and 2 exercises of vertical pushing
Monday
Mobility Stuff
Stretching
Light legs workout + martial arts workout.
Tuesday
Warming up
FSP
Horizontal pushing and horizontal rowing day
2 excercises of horizontal pushing and 2 exercises of horizontal pulling
Wednesday
Active recovery day only with mobility and stretching
Thursday:
Warming up
FSP
Multiplane pulling and mutiplane pushing day
2 ex for multi pulling and 2 for multi pushing
Friday
Day Totally off, recovery day.
Saturday
Warming Up
FSP
Vertical pushing and pulling (both downwards) day
2 exercises of pushing and 2 of pulling
All days have a post workout stretching and relaxing session...
I hope a lot from this cycle, and i'm going to give everything for it....