S&C2 3-day: Exercise Selection

Training Q&A [Moderated]
1

I’m starting a new S&C2 3-day program next week.

This time I plan to add exercises that are not available in the program.

Can you give feedback on whether any of the exercises are a waste of time? Or just bad choices?

Rings Dips
I choose this instead of dips as it trains more stability, but the price is less strength.

Toes To Bar
I choose this instead of Leg Raises as it has greater ROM.

C2B Pull-Up
I choose this instead of Pull-Ups as it has greater ROM.

C2B Chin-Up
I choose this instead of Chin-Up as it has greater ROM.

Handstand Push-Up
Very different from shoulder presses, and it looks cool.

Single Arm Ring Row
To also have some unilateral upper body, which trains more stability than strength.

Pistol
To train mobility and balance and a little strength.

There is no room for them this time, but next time I am considering including these exercises as well.

One Arm Push-Up
To also have some unilateral upper body, which trains more stability than strength, and it looks cool.

Ring L-Sit
To have something to hold for seconds

Block 1

Monday
Man Squat: High Bar Back Squat
Main Vertical Press: Standing Barbell Overhead Press
Speed Hinge: Power Cleans
Supplemental Vertical Pull: C2B Chin-Up
Trunk: Toes To Bar

Wednesday
Main Horizontal Press: Flat Bench Press
Mail Horizontal Pull: Pendlay Row
Supplemental Squat: Front Squat
Triceps: Ring Dips
Biceps: Dumbell Curl

Friday
Main Hinge: Conventional Deadlift
Speed Press: Push Press
Unilateral Squat: Pistol Squat
Supplemental Horizontal Pull: Single Arm Ring Row
Hamstrings: Dumbell SLDL

Block 2

Monday
Man Squat: High Bar Back Squat
Main Vertical Press: Standing Barbell Overhead Press
Supplemental Hinge: Romanian Deadlift
Supplemental Vertical Pull: C2B Chin-Up

Wednesday
Main Horizontal Press: Flat Bench Press
Main vertical Pull: C2B Pull-Up
Speed Squat: Power Snatch
Triceps: Handstand Push-Up
Biceps: Dumbbell Curl

Friday
Main Hinge: Conventional Deadlift
Speed Press: Push Press
Unilateral Squat: Pistol Squat
Supplemental Horizontal Pull: Single Arm Ring Row
Quadriceps: Reverse Lunges

2

I am seeing a lot of exercises that have significant issues with loading and, potentially, fatigue cost. While not necessarily a deal breaker, I don’t see rationale for including them. “Looks cool” and the vague “trains more stability” don’t connect to a training goal. I also don’t know how fit you are, e.g. how many HSPU and one arm push-ups can you do? Training exercises you want to get better is a good idea generally speaking, but we can’t dilute the program too much if we want it to work. If you’re not currently pressing your BW overhead, benching ~ 1.5x BW, squatting 2x BW +, and approaching a 3x BW deadlift (you’ve likely been training these exercises), I have concerns about these exercises being selected.

Save for the toes to bar, I don’t see clear advantages of the the exercises you selected over the “conventional” ones. If you want to do them and accept some of the compromise, that’s fine.

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