Calisthenics Unity

after one week i can tell where i am starting at:

planche: achieved the 30 seconds of frog stand, 30s of tucked hold is the next progression
back lever: doing 20 seconds of tucked hold, but can't do them with a flat back yet
front lever: practicing the pullup with straight arms before i progress
dragonflag hold: i can hold it really low for about 8-10 seconds (my favourite core excercise)
handstand: practicing the free hold and the controlled landing
slow ring muscle up: this needs some time to get used to rings, but dips are going pretty well
weighted chinups: +15kg (5x5) - looking forward how they will improve my explosive pullups
weighted dips: +25kg (5x5)

i was going to start doing first progressions for the ring muscle up today. but like always, the first thing you should do, when learning a new skill: just try one. well i did, haha!

i could hardly believe how easy this went! of course its a bit shaky because i am totally new to rings, but i think anyone with good pull and push strength should try them on rings! the movement feels so much more healthy than on bars and it is really good as a pure strength excercise. a special thanks to joker for motivating me to try rings!

this is my second attempt (just had to film it, because i could hardly believe myself):

because i can already do the slow muscle up on rings, i decided to add the iron cross as an additional skill to train to. i know this will be hard, but my target is to get it by the end of 2017!

for anyone not knowing what this is:

skill progress:
planche: no chance of doing 20s of tucked hold yet. not even 2 seconds with clean form
back lever: doing 20 seconds of tucked hold, but can't do them with a flat back yet
front lever: practicing the pullup with straight arms before i progress
handstand: practicing the free hold and the controlled landing
slow ring muscle up: done, but i need to clean up the form and get more than 2 reps in a row
iron cross: learning the front support before i progress here

pull/push strength:
weighted chinups: +15kg (5x5), 17.5kg next
weighted dips: +25kg (5x5), 27.5kg next