Bodyweight Calisthenics workout program

[VondeTaconadis]

Hi,I practice calisthenics since a year, but only in this period I started following a right diet.I'm here for asking your help for revision my workout program.
It's based in 4 session in a week,divide in 2 day :
Day1(focused on endurance):
-5X5 Pullup (rest 1 min 20 sec.) every week I take off 10 second on rest.
-5x5 Dips (rest 1 min 20 sec.) every week I take off 10 second on rest.
Circuit x 5{
-Close grip pullup x 4
-Bar Dips x 3
}
Legs:
Circuit with 30 seconds of rest between all the exercises{
-30 sec. Drop Squat;
-30 sec. lunges;
-4x assisted pistol squat (for each leg);
-30 sec squat isometry;
-30 sec calf;
-30 sec. Squat
}
Core:
Super set x 5: 30 sec Plank,25 sec.Side plank (for each side),20 sec. hollow position;
Day 2(focused on skills):
-Chin up:6x3
-Close gripp pullup: 5 x 3
-L-sit pullup: 2 x 3
-Tuck front lever (max.hold) x 4
Circuit x 4 {
Dips x 4
Pushup x 5
}
-Tuck planche (max.hold) x 4
Leg:
The same of day 1
Core:
The same of day 1

Mondayay 1
Tuesdayay 2
Wednesday:Rest
Thursdayay 1
Fridayay 2
Saturday and Sunday:Rest


Do you think it's correct?
Thanks

 

[Maine-ah KB]

That is a ton of Pull ups whats your rep max?im asking because a weekly total 170 reps is a lot if your rep max isn't 12-15.

For your skill day i'd do the most difficult movement first ie Tuck Front Lever. maybe working a paired set of Tuck Lever and handstand pushup/Pseudo planche pushups. perhaps dispense with chins and pull ups on that day.
@305pelusa @pet' you guys are Calisthenics beasts, any input?

 

[Steve Freides]

@VondeTaconadis, welcome to the StrongFirst forum.

-S-

 

[pet']

Hello,

@VondeTaconadis
Welcome to StrongFirst !

First of all, I like the balance of the program: push / pull / leg / core.

However, regarding the programming, I'd do some things slightly differently.

I'd dedicate a day to the skill, without strength / endurance training. For instance, front lever, handstand, straddle press, etc..

Considering the endurance session, I'd choose between sets with at least 10 reps and very low rest (20s / 25s) or density training.
For instance, density training is simple: 5 minutes of push up, pull up, squats, core. You can choose the variation you want to, as long as proper form is maintained, while HR remains "high".

I enjoy doing 5 minutes of OAOL PU, then 5 minutes of pistols, then some sets of max hold with Lalanne plank and a near max sets of pull ups.

Otherwise, circuit training is very interesting:
during 25 / 30 minutes or whatever, 5/10 pull ups then 15/20 push ups then 25/30 squats then a max hold LSit (for instance).

Kind regards,

Pet'

 

[VondeTaconadis]

Thanks to everyone for your tips and help.

That is a ton of Pull ups whats your rep max?im asking because a weekly total 170 reps is a lot if your rep max isn't 12-15.

For your skill day i'd do the most difficult movement first ie Tuck Front Lever. maybe working a paired set of Tuck Lever and handstand pushup/Pseudo planche pushups. perhaps dispense with chins and pull ups on that day.
@305pelusa @pet' you guys are Calisthenics beasts, any input?

My max rep are like 12 Pull ups.

Wich exercise I can replace to the Bar Dips?