Hey guys Im having to stop doing the gymnastic bodies WOD due to only having one day in the gymnastic gym.
Currently I can workout 4 days of the week. On thursdays I go to a gymnastic gym and tend to do a ton of skill work as well as working on things I can't usually do (swings, some tumbling, etc).
So right now I have a couple of thoughts and hope to get some feedback from those who might have tried something similar.
Idea 1:
split routine similar to the killroy with accumulation and intensification cycles
week 1: 3x5 intense.
week 2:5x5 accum.
week 3: 5x3 intense.
week 4: 3x8 accum.
Sunday: emphasis on Handstand Pressing & pullup variations & leg
Monday: emphasis on dips & curling motions (yewkies/ reverse muscle up work) & core
Wed: pushups & rowing again leg
Thurs: skill day
Idea 2:
Non linear program focusing on dynamic strength, strength conditioning, and static days. Alternating weeks with emphasis on planes of motion.
might use either using 3 or 4 days a week
Monday: Statics and (low rep) (long TUT) bent arm
Tues Hypertrophy
Thurs: skill at gym (dynamic emphasis) (ring strength circuits)(usually end up doing a good bit of statics too)
Friday: Lower body: focus on o-lifting or supporting strength lifts depending on the week.
I would do cycle through the planes of motion as follows:
week 1:
Strength: dips & pushups / rows
hypertrophy: handstand pressing/ pullups
Skills: Parallel bar swings/ kips etc...
Week 2:
Strength: handstand pressing/ pullups
hypertrophy: dips & pushups / rows
skills: handstand presses ring swings
Sorry this is so long. Any input you guys could provide would be awesome.