Does anybody knows how to mix calisthenics and gym and if you have a program related to it pls send me

Hi guys I've been recently training for handstand press and push ups from scratch. I can do 4 handstand push ups against the wall and none free standing. The other day I was just doing attempts free standing and slightly tore my upper lats. I clearly dont have the strength yet. When I am back training from this injury what are the best exercises that focus on the strength part of the exercise that will not get me injured?

We put a lot of focus on training hard, progressing our exercises, and staying consistent. But the work you do outside of your workouts matters too. If you're training hard, which I know most of you here are, your body needs enough protein to recover, maintain/build muscle, and adapt to your training. A simple guideline to use is: 🥩 Around 2g of protein per kg of bodyweight per day. For example: If you weigh 90 kg: 90 × 2g = 180g of protein per day. You don't have to hit the exact number perfectly every single day, but it's a great target to aim for, especially when you're training consistently and want to maximize your progress. Now I'm curious 👀 Are you currently getting around 2g of protein per kg of bodyweight every day? And if you know it, how many grams are you currently eating per day? 👇

I feel like it is hard to recover from weightlifting. The soreness from the chest day and back day is interfering my optimal performance on holds like front lever. How do you deal with that?