My push-pull/gymnastics routine

[Gaben18]

This is my gymnastics/push-pull routine, just wanted your thoughts on it BTGB community. on statics i do 2 sets of my 50 % max hold.

A

1. advance frog stance, planche pulls back and forth on ball 3xfailure

2. front leaver

3. l-sit

4. step-ups

5. handstands 4x15

6.back leaver

7. muscle ups 3x5

8. iron cross pulls 3x5 failure 3x5 max reach out

B

1.hand stand push-up negatives 3x5 pike-push-ups 3x5

2.pistol squats 3x3

3.weighted planche push-ups 3x5

4.Box jumps 3x3

5.Glute ham raises 3x8

6.leg raises 3x12

C

1.Handstands 4x15 don't know my max hold, still need balance, Hand stand walks 3x failure

2.Back leaver

3. l-sit

5. advance frog stance

6. front leaver

7. Muscle-ups 3x5

8. iron cross pulls 3x5 failure 3x5 max reach out

D

1.one handed 1x5 pull-ups 1x5 chin-ups

2.Romanian Dead Lift 3x3

3.Power cleans 3x3

4.front leaver rows 3x8

5.shrugs 3x8

6.lunges 3x8

7.ab wheel 3x12

[Rik de Kort]

This isn't the same as weight training. I strongly recommend you read through the forum (especially the stickies, Josh's, Dillon's and Coach's posts) in order to learn a bit more about programming.

[Ian Myers]

Yea Rik is definitely right, no offense intended, but I doubt that you are at the level of performing reps of cross pulls during workouts, yet can only do an advanced frog stand. Again, no offense intended, but if you dont want to do the wods, you need to read the stickies on programming, prerequisites, and look at killroys workout in the rings section.

[Falcon]

8. iron cross pulls 3x5 failure 3x5 max reach out

i love this new smilie

[Gaben18]

Ok thanks bros, could any of you gentlemen direct me to some links to the stickies, theirs alot of information sift through on this website, and correct me if im wrong but the wods are not directed to building specific goals in certain skills. i belive i made a half decent routine, in Coach Sommers article on developing the iron cross he talks about having static and lifting days, i was just doing as follows.

[Coach Sommer]

If you are only doing 15sec handstands and negative HeSPU, you are not yet ready for iron cross training of any sort. To continue to attempt to do so without first establishing the proper base will almost certainly lead to an injury.

Yours in Fitness,

Coach Sommer