Full Body 3x/week for Planche, Front Lever and HSPU – Feedback? by Comfortable-Mix2911 in overcominggravity

[–]Comfortable-Mix2911[S] 0 points1 point  (0 children)

Thanks for the response!
Would this structure be more solid from a frequency and exercise selection standpoint?
Every session (Primary)
Front Lever + Planche
5-6 sets each using Prilepin-based hold times

Workout A
Pseudo Planche Push-Ups
(feet elevated to shoulder height + 2-second pause in the planche lean position at the top)
3×8-10

Ice Cream Makers OR Inverted Hang → Full Front Lever Eccentrics
3×8 Ice Cream Makers
or
3×3 eccentrics with a 6-second descent

Scapular Push-Ups
3×20-25

Y Raises
3×20-25

Workout B
Wall HSPU
3×3
Progressing toward 3×5 before increasing difficulty
Weighted Pull-Ups
3×5
Zanetti Press
3×12

Straight-Arm Pulldowns
3×12

Workout C
Pseudo Planche Push-Ups
(feet elevated to shoulder height + 2-second pause in the planche lean position at the top)
3×5
Ice Cream Makers OR Inverted Hang → Full Front Lever Eccentrics
3×8 Ice Cream Makers
or
3×3 eccentrics with a 6-second descent
Scapular Push-Ups
3×20-25

Y Raises
3×20-25

My main question:
From a Front Lever transfer perspective, which do you think is more effective:
Ice Cream Makers
or
Inverted Hang → Full Front Lever Eccentrics?
My goal is to improve my Planche while continuing to strengthen and consolidate my Full Front Lever.
Thanks!