time for the length of the training cycle.

On completion of the
training cycle, either establish a new maximum static hold with that same
variation or move on to the next variation in the progression for that
static strength position. A sample cycle of embedded L-sits week 1: jump
to an L, hold week 2: lower to an L, hold week 3: lift to an L, hold
week 4: leg lift, lower to an L, hold week 5: lift to an L, hold,
finish the leg lift week 6: leg lift, lower to an L, hold, leg lift
back to top from the L week 7: pull to inverted hang, lower to an L,
hold week 8: pull to inverted hang, lower to an L, hold, Crank A sample
cycle of embedded Straddle Ls week 1: jump to a straddle L, hold week
2: lower to a straddle L, hold week 3: lift to a straddle L, hold week
4: forward roll to a straddle L, hold week 5: backward roll to a
straddle L, hold week 6: headstand lower to a straddle L, hold week 7:
handstand lower to a straddle L, hold week 8: forward roll to straddle
L, hold, press to HS A sample cycle of embedded Back Levers week 1:
jump into a tuck back lever, hold week 2: lower from an inverted hang
into a tuck back lever, hold week 3: from inverted pike hang press out
to tuck back lever, hold week 4: lower from an inverted hang to tuck
back lever, hold, pull back up to the inverted hang week 5: from an
inverted pike press out to tuck back lever, hold, pullout to inverted
hang week 6: pull from a tucked German hang to a tuck back lever, hold
week 7: pull from tucked German hang to tuck back lever, hold, pullout
to inverted hang A sample cycle of embedded front levers My adjustment to
his protocol: (use various front lever pulls) week 1: jump into the tuck
lever week 2: lower from inverted hang to tuck lever week 3: pull from
dead hang to tuck lever week 4: lower from inverted hang to tuck lever,
hold, pull back up to inverted hang week 5: pull to inverted hang, lower
to tuck lever, hold week 6: pull from dead hang to tuck lever, hold,
pull up to inverted hang week 7: pull chin over the bar, front lever
row to tuck lever, hold, WWW.GYMNASTICBODIES.COM