Progress with RR after a week (3 workouts in). Feedback needed :)

Yesterday I had the 4th workout after 2 days of rest where I strictly followed RR. I wanted to post this separately because I have made a significant progress, which left me suprised.

I made a few changes. Added bridge work before bodyline drills, and added scapula pull ups, and downward dog to seal pose in the warmup. Those are all minor changes. What differs pretty much is that I now have 4 pairs of exercises: Pull Ups + Dips, Front Lever + Planche, Dragon Flag + Push Ups, L-Sit + Rows. Oh, btw, my skill work consists of high kicks, practicing some ground moves such as dive rolls and kip ups, handstands and muscle ups. Also, cartwheels, and progressions towards macacu and both handsprings.

It has not been too taxing for me since the soreness in muscles and tendons goes away by the second day, when it's time for another work out. Oh, and those 2 days of rest at the end of the week are reaaaally helpful.

Yesterday, I finally made myself do the second workout for legs. I planned out 2 workouts per day, and then one full day of rest the next day. One workout is RR focused on upper body, and various skills, and the second is anything demanding for the lower body, plus lower body work.

Alright, now my progress:

I have much higher chance of holding straight handstand than before. Plank and reverse plank are easier. I have improved my shoulder mobility slightly, and I don't experience any wrist or elbow pain the day after doing muscle ups and handstands anymore.

Aaand the goodies - Strength progress:

1st RR session:

Pull Ups - 3x5 (4x5 in second)

Dips - 3x7 (4x6 in second)

Front Lever - 3 x Tuck 5s

Planche - Bent Arm Frog pose, and 2x 10s leans

Dragon Flag - 3x Full 5s + Tuck 5s

Push Ups - PPPU 3x6

L-Sit - 3x Advanced 4s + 6s OL + 4s tuck

Rows - 45 degrees (feet on the ground) 3x8

And now, on the 4th session:

Pull Ups - 4x7 hollow body

Dips - 4x7, narrow, deep, hollow body

Front Lever - 3 x Tuck 7s

Planche - Straight Arm Frog pose, and 2x 12s one legged leans

Dragon Flag - 3x Full 5s + Adv. Tuck 5s

Push Ups - PPPU 3x7

L-Sit - 3x Advanced 5s + 8s OL + 5s tuck

Rows - 35 degrees (feet through a rope) 3x5

**Sooo, what do you think? :) Am I progressing too quickly? I think I have found out what my level is, and I will stay at it for maybe even 2 weeks. **

I do upper body stretches - overhead and hyperextension for the shoulders, wrist flexion and extension, and a triceps stretch. Also, after the strength work, I do 3 sets of 20 kneeling wrist push ups, and 30-60 seconds one arm, and 2 arms dead hang, along with 30-60 easy (100RM) triceps extensions proceeding the stretches.

I personally am satisfied with this routine, except I got 2 problems:

1. It takes too mcuh time to do another session soleily for legs along with the warm up. I wouldn't have enough energy during the RR to work the lower body in the same session, and I really feel like I have enough strength later on. The problem is that it takes too much time.

2. I practice high kicks and tricks during the skill work in RR, and between sets, so by the time I get to the leg session, I am a bit stiff, and it may be too much considering I will have to do isometric stretching afterwards. And if I don't throw tricks during regular RR session, I feel like rest periods are a waste of time. Soo, any suggestions for that? I already took lots of reccomendations from this sub, and they have been helpful. I'm now looking for really low impact exercises that will improve mobility and coordination to do them between sets.

Ok, since I mentioned that leg session so many times, it would be fair to say what I am doing during it. So:

Warm up consists of joint rotations, jogging, dynamic stretches for hips and torso. Then goes the skill work which is different for each of 3 days of the week. First is speed training (quick run up + punch jump, and 30m sprints), second is strength oriented (drop jumps, and bunny hops), and the third day will be endurance oriented (low impact precision jumps, and a 4-5 km jog). Third day's skill work will be put at the end of the session for obvious reasons. Now, strength work consists of 3 pairs: Deep Step Ups + Reverse Back Extensions, Pistol Squats + Glute Raises, Good Mornings + Adductor Flies. After that I do a quick circuit of Wall Squats, Bridge Holds, and Horse Stance Holds. Last are the stretches for 3 major lower body muscle groups: Hip Flexors, Hamstrings (and back), and Adductors. I might add Quad, Calf and Glute stretches if needed. I will progress gradually from doing relaxed stretches to pulses, to pnf and then isometric stretches.

Okay, that would be it.

What do you think of the routine I put up? My only concerns are those I mentioned under numbers, and that practicing parkour and tricking with friends will disrupt lower body sessions which I would then need to decrease to 2 times per week instead of 3.

Thanks for reading such a long post.

Cheers,

Boris