Troy Rodriguez Posted July 19, 2010 Share Posted July 19, 2010 Please critique my first Killroy70 template. I have done the WOD for a couple weeks now and figured i would switch over to Killroy to try it out. I basically want to verify that i really understand everything I have read over the past month on here and that I am not working too hard.All skills listed are skills I can do or hold at least 15s. I will post to the side what my average PR's are on all of the exercises listed as well.MondayFSPFrog Stand - 30sGerman Hang - 15sFL Tuck - 15sHandstand Wall - 120sFBEPB Pushup - feet elevated - 3x10Planche Lean - 15sInverted Pullup - 3x3Dip - 3x10Pullup - 3x5HeSPU Wall - 3x5L-Sit to Tuck Planche - 3x3SLS to crate - 3x5TuesdayFSPFrog Stand - 30sGerman Hang - 15sFL Tuck - 15sHandstand Wall - 120sFloor L-sit on bricks - 15sFBEPB Pushup - feet elevated - 3x10Planche Lean - 15sInverted Pullup - 3x3Dip - 3x10Pullup - 3x5HeSPU Wall - 3x5NLC/GHR - 3x5ThursdayFSPFrog Stand - 30sGerman Hang - 15sFL Tuck - 15sHandstand Wall - 120sFBEPB Pushup - feet elevated - 3x10Planche Lean - 15sInverted Pullup - 3x3Dip - 3x10Pullup - 3x5HeSPU Wall - 3x5L-sit to Tuck Planche - 3x3NLC/GHR - 3x5FridayFSPFrog Stand - 30sGerman Hang - 15sFL Tuck - 15sHandstand Wall - 120sFloor L-sit on bricks - 15sFBEPB Pushup - feet elevated - 3x10Planche Lean - 15sInverted Pullup - 3x3Dip - 3x10Pullup - 3x5HeSPU Wall - 3x5SLS to crate - 3x5On Wednesdays I have a tumbling night where I do tons of Back handsprings and Standing Back Tucks amongst a slew of other things. Does all of this look right or is it too much? too little? In looking at the KR70 template vs. the WOD there seems to be a lot more work in the KR70 template as far as exercises go. Am I wrong? Link to comment Share on other sites More sharing options...
Troy Rodriguez Posted July 19, 2010 Author Share Posted July 19, 2010 According to the Template it says this: Day 1 - horizontal plane pushing and pulling FBEDay 2 - curling (inverted pullup) and dipping variations (RTO dips, etc..) FBEDay 3 - pullup and HeSPU variation FBEDay 4 - multiplane pulling variaions + varied pressing workAre the exercises I have listed not in line with the above? Or am I reading it wrong? :oops: The only reason I am doing an L-sit to Tuck Planche is the motion to Frog Stand is more difficult to me as it requires elbow bending after my arms are already locked. Then again maybe that's the point. Also I thought about going to Adv Frog Stand but i thought I needed to be able to hold Frog Stand for 60s before moving on up to Adv.Thanks for the answers so far. Link to comment Share on other sites More sharing options...
Troy Rodriguez Posted July 20, 2010 Author Share Posted July 20, 2010 I gotcha...I was wondering why it seemed like there was so much overlap and so many exercises. I think that it would just be easier for me to follow the WOD in that case as I just am not knowledgeable enough to program my own routine. Especially since someone with so much more high level experience does it for us. :wink: As a side note, most of the WOD stuff is routines that Coach students undergo BEFORE skill work. Is there any correlation between their strength gains and the extra work they are doing after the WOD stuff that would help us out too? Link to comment Share on other sites More sharing options...
Rafael David Posted July 20, 2010 Share Posted July 20, 2010 You would be doing the the same exercises 4 times a week. Alternating plane of movements is what allows us to train so frequently.The template you quoted could be simplified like this:Day 1 - Pushup + rowDay 2 - Curl + dipDay 3 - Pullup + HSPUDay 4 - MPPu + various pressingJust use a variation that allows you to do 3-5 reps with proper form.perfect, exactly what I do, according to BtGB. Link to comment Share on other sites More sharing options...
Rafael David Posted July 20, 2010 Share Posted July 20, 2010 wow! very good stuff. Link to comment Share on other sites More sharing options...
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