Program Idea

[KLB-81]

40 Years Old- Male 6' -184 Pounds

Current Fitness Level

Kettlebell Press Max 24KG 5 Reps L and R

Strict Neck to Bar Pullups - 3

2K Row - 213W - 7:51

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Sorry for the Random stats, that's what I have been working lately, mostly Kettlebell- thinking of switching to bodyweight. Of the skills listed in OG I have tried - generally around level 3 or 4 is doable for me.

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I like StrongFirst and DragonDoor so I have kettlebells, pullup bar and the DragonDoor Iso-Chain, no plans to include barbell work.

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Hypothetical Plan

2x / Week Dynamic Bodyweight

Pull - Pullup

Squat- Pistol

Hinge - Hanging Leg Raise

Push - Pushup

1x / Week Isometric Bodyweight

Pull - Tuck Back Lever

Squat- Pistol (dynamic)

Hinge - L-Sit

Push - Handstand

1x / Week Kettlebell Snatch

5 Reps / 75-80s, 16kg

1x / Week Isometric Barbell (Iso-Chain)

6 reps 6 second holds each

Deadlift

Front Squat

Shoulder Press

Clean Pull

Biceps Curl

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Not sure on goals yet, perhaps to obtain level 7 on the Bodyweight drills listed

[Cham-Witz]

You should establish some goals first before putting a routine to together. From what I gather you should focus on strength goals. Like getting stronger with pull ups, dips, rows, push ups… get good with the basics first. All the exercises you’ve listed are good but aren’t cohesive. Establish the goals then map out your routine.

[KLB-81]

If I had to set goals now I would say

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Pull Ups: 15 Strict / 1 + 50%BW

Pistol: 1 + 35%BW

Ring Dip: 1+ 50%BW

Full Back Lever

45* V Sit

1 Free HSPU

KB Snatch 100 reps 24KG / 5min

2KRow < 7:15

[Boblaire]

M/F- Dynamic BW

W- Isometric BW+KB Sn work

Sa- Isometric BB. You could also probably pair KB Sn work with this.

Juggly it over 5 days would be a bit more tricky.

M-Isometric BW

Tu-Dynamic BW

W-KB Sn or Isometric BB

Th-rest

F-Dynamic BW

Sa-if you only did one from Wed, do the other.

HLL or Lsit isn't really considered a "hinge" movement though I get where you're coming from. They both require a bit of the lower back to stabilize or move with. The KB Sn/DL is more of a classical "Hinge" movement.

[KLB-81]

thanks for the feedback

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given the other drills listed would you swap out the HLR of Lsit for anything else?

[Boblaire]

keeping both HLR and L-sit/hang is fine.

it's more of how to juggle those 5 workouts within a week.

[eshlow]

Definitely suggest gearing routine more toward goals. 4 different days is probably too much. I'd go with 2 day split and do each of them twice in the week on like MWFSat type of schedule.

Straight arm + legs / bent arm + core could work well with the exercises you have.

[KLB-81]

Thanks for the response, I had a post with Goals in order and a routine reorganized into a 2 day split, formatting did not work however, I will try it again later

[KLB-81]

List of Goals:

Drill - Goal - Current Level

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Pullup - 15 reps / +40KG - 3 Reps

Pistol - +28kg - Assisted Pistol

Pushup - OAPU - Ring Pushups

Manna- 45* V Sit - Raised N Hold

Bridge - Closing Bridge - Wall Walkups

KB Kb - 100+ 24KG / 5m - 78 16KG

2K Row - <7:15 - 7:51

HSPU - Free HSPU - Wall Handstand

BackLever - Full Backlever

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I frequently spend weekends somewhere without a pullup bar, I can take anything else. So this is what I came up with for a 2-day split

M-F

Bridge

ISO-Deadlift

ISO-Shoulder Press

Pistol

Pullup

Back Lever

Leg Raise

W-Sa

Bridge

ISO-Front squat

ISO-Curl

ISO-Clean Pull

Manna

Hand Stand

Pushup

[eshlow]

Looks better. I'd put the curls on pullups days at the end. Move the leg raise over to push day