First off, play this music video from Youtube while you read this, it's a nice background tune:

So I realize it's been a good while since 'Ive posted but life these days is pretty difficult to find time to do much of anything besides spend time with my family and work. My workouts happen three times a week at lunch. That's all I'm willing to do right now. However, I can say I had a little bit of a bump in abilities lately. Unfortunately its' not so easy to take video at the gym I go to, so I snuck in a few here to give an idea of what I'm doing. It's not as impressive as it felt but i can tell you it is far more than I have been able to do in the past. I couldn't get video of my bar work, so you'l have to take my word for now that today I held a good three second front lever. Felt awesome. The real golden ring is the one arm chinup and that is coming along, but slowly. And thats ok because you cant rush this thing. I have had zero elbow and shoulder pain in the past year because I spend a significant consistent amount of time on ROM work. I can touch hands behind my back with arms extended. Zero shoulder issues.
The front lever and back lever are tied nicely to the OAC, trust me on the research I've done as well as my personal experience. The most overlooked exercise is simply hanging from a bar thpough. Playing on the bar is even better.
Shrimp squats and pistol squats, both loaded with up to 35 pounds. Bridge getting taller and straighter, leg lifts getting easier and higher (V-sit style) and very slow. None of this "toes to bar" whipping nonsense. That's ok for breaking a sweat but displays zero control. Lots of wrist prep stretching work  and getting more comfortable in the planche position. Working different ranges of position in the chinup and pullp, doing some explosive work with weighted chins too with range limited focus. Running a tiny bit today, actually seemed to make me feel better overall, though I reserve this for the end before I hit the showers. Employing the cold shower now because Wim Hoff convinced me ultimately of the benefits which along with breathing exercises will in my opinion end up changing the world and you will see this as a fad soon. The running and cardio must be done at the end of a workout IF you are trying to get really strong from calisthenics and hope to perform elite gymnastic skills. All of the books Ive read by the professionals say that you sort of have to pick a poison. There is so much incredible stress on the nervous system working certain movements that being cardiovascularly exhausted is essentially a massive impediment to this type of skill building. Imagine trying to learn to play the piano after a marathon. Not the best time to do that work.

Ok, now for a couple videos. Nothing spectacular, by give them a try and see how you do. The first is some Pseudo planche Pushup Negatives work, and the other two are set one and set two of Pseudo Straddle planche negatives.