Leg and back workout. After I tried to do an L-tuck sit, seems I can't seem to hold it for very long just yet, but I'll keep trying.

One of the most confusing parts of calisthenics is learning how to train strength-based skills. Planche, front lever, back lever, human flag. These are not trained the same way as reps, and they are not trained the same way as technique skills like handstands. Here is the simple framework that actually works. First, understand the difference. A strength-based skill fails because the muscle gives out. At some point, you just drop. A technique-based skill fails because of balance or control, not muscle failure. That means strength skills must be trained like strength. What matters most is how close your hold is to the real skill. If you want a front lever, you should be holding a front lever progression, not random core work. The closer the angle is to the real skill, the better the transfer. How long should you hold it? Based on strength research, a great working range is about 5 to 30 seconds. • Under 5 seconds usually means the progression is too hard • Over 30 seconds usually turns into endurance • Around 8–15 seconds is a very solid strength zone Each hold should go to near-max effort. Two hard sets done properly are better than five easy ones. A simple structure that works well. • Start your workout with the skill hold while you are fresh • Do 2–4 hard sets, holding to failure • Later in the workout, use an easier version and do reps to build support strength This is why both holds and reps matter. Holds teach your body the skill. Reps build the strength that makes the skill easier. If you can repeat the same workout later in the day without feeling tired, it wasn’t hard enough. If you are hitting 30 seconds easily, it’s time to level up the progression. Strength skills are simple, but they are not easy. Close progressions. Max effort. Consistent practice. If you’re working on planche, front lever, or human flag right now, drop it below 👇

Not getting any easier yet but I'm sure 3 days won't make a lot of difference. Also hung from a beam for a while to stretch out back. The beam I do pull ups on is square so it's a chance to develop more finger strength as well if I attempt a few like this