This is a followup to my
previous ring training post.
I've realized that to make further progress with my ring pushups, I need to improve my shoulder strength and stability. I also want to work in more lower body training to help strengthen my back and hips. So this is what the routine looks like now:
Warmup - Joint mobility as recommended by the beginner ring program mentioned in that post.
Pullups (neutral grip) - 3 sets of 6-11 reps (my current pull-up max is 11)
Ring Pushups - 3 sets of 6+ reps
Partial L-Sits - 3 sets of 3 5-second straight-leg holds per side
Kettlebell Military press - 4+ reps per side
Double Kettlebell Front Squat - 6+ reps
I do the military presses for the shoulders, catch my breath for a few seconds, then do the front squats. I then rest for a minute before doing another set. I do 3-5 sets. Kettlebell weight is 16kg per kettlebell.
I will stick to this routine until I achieve 3 sets of 10+ reps in the military press. Then I will go back to doing more sets of the ring pushups (going for 4 or 5 sets instead of just 3). When I achieve 15 reps in the front squat, I will switch to reverse lunges with double kettlebells.