15th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

 

Warmup:

• 15 Forward / Reverse Wrist Circles ( Left )
• 15 Forward / Reverse Wrist Circles ( Right )
• 20 Shoulder Dislocates
• 1 Minute Straight Arm Support
• 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
• 20 Burpees

Skill Work:

• 8s Wall Handstand — 0s Freestanding
• 23s Wall Handstand — 2s Freestanding
• 17s Wall Handstand — 0s Freestanding

• 15s L-Sit ( Hands Backwards, between two chairs )
• 10s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

+1 to the Tuck Planche Pushup!

Set 1: 

• 10s Tuck Planche

Set 2:

• 8s Tuck Planche

Set 3: Tuck Planche Pushups

• 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

• 4s Advanced Tuck Back Lever

Set 2: 

• 6s Advanced Tuck Back Lever

Set 3: 

• 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 7s Advanced Tuck Front Lever

Set 2: 

• 5s Advanced Tuck Front Lever

Set 3: 

• 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

• 8 Elevated OAPU’s ( Left )
• 8 Elevated OAPU’s ( Right )

Set 2:

• 6 Elevated OAPU’s ( Left )
• 6 Elevated OAPU’s ( Right )

Set 3:

• 5 Elevated OAPU’s ( Left )
• 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

After the first set my right shoulder started acting up. I was watching out for it while doing the OAPU’s but nothing ever came of it. It was hurting a lil bit yesterday, and has been for a lil bit now. Not sure what the deal is. That being said, I’m only going to crank out two sets today.

Set 1: 

• 9.5 Wide Grip L-Sit Pullups

Set 2:

• 6 Wide Grip L-Sit Pullups

Set 3: 

• 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

• 10 Full Squats

Set 2:

• 10 Full Squats

Set 3:

• 10 Full Squats

 

13th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts!

Hope you’re all pumped up for another exciting day of calisthenics. I’m honestly not feeling it today, but I’m making myself. I got a bit busy last week, forgot to log a day or two, but I’m going to be hitting it up hard this week. As best I can at least, I’ve another fairly busy week ahead of me!

-B

Warmup:

• 15 Forward / Reverse Wrist Circles ( Left )
• 15 Forward / Reverse Wrist Circles ( Right )
• 20 Shoulder Dislocates
• 1 Minute Straight Arm Support
• 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
• 20 Burpees

Skill Work:

• 22s Wall Handstand — 2s Freestanding
• 23s Wall Handstand — 2s Freestanding
• 17s Wall Handstand — 0s Freestanding

• 10s L-Sit ( Hands Backwards, between two chairs )
• 11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

BOO =(

Set 1: 

• 9s Tuck Planche

Set 2:

• 7s Tuck Planche

Set 3: Tuck Planche Pushups

• 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Dropping back down to the regular Tuck Back Lever’s as its raining / snowing out today so my tree limb is a bit cold n wet!

Set 1: Tuck Back Lever

• 20s  Tuck Back Lever

Set 2: 

• 20s  Tuck Back Lever

Set 3: 

• 16s  Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 5s Advanced Tuck Front Lever

Set 2: 

• 4s Advanced Tuck Front Lever

Set 3: 

• 3.5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Moving back up two progressions from here. Just want to ease back into it a bit.

Set 1:

• 10 Elevated OAPU’s ( Left )
• 10 Elevated OAPU’s ( Right )

Set 2:

• 10 Elevated OAPU’s ( Left )
• 10 Elevated OAPU’s ( Right )

Set 3:

• 10 Elevated OAPU’s ( Left )
• 10 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Well that was a bit unexpected to pull out nine reps that first set! Feels good though, no complaining on this end … and I lost one in the second set – so it all worked out I suppose.

Spoke too soon, added +1 to the last set! 

Set 1: 

• 9 Wide Grip L-Sit Pullups

Set 2:

• 6 Wide Grip L-Sit Pullups

Set 3: 

• 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

• 10 Full Squats

Set 2:

• 10 Full Squats

Set 3:

• 10 Full Squats

 

 

7th of May 2013 — Workout — Punchy Punchy!

I always forget to post my boxing workouts because I dont have my computer with me like my regular workouts. As with all my boxing, each is three, three minute rounds, with one minute rest.

-B

BOXING SON!

• Shadow box
• Jump Rope
• Speed Bag
• Heavy Bag

 

6th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Hill Sprints

Warmup:

• 15 Forward / Reverse Wrist Circles ( Left )
• 15 Forward / Reverse Wrist Circles ( Right )
• 20 Shoulder Dislocates
• 1 Minute Straight Arm Support
• 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
• 20 Burpees

Skill Work:

• 19s Wall Handstand — 2s Freestanding
• 19s Wall Handstand — 2s Freestanding
• 19s Wall Handstand — 2s Freestanding

• 14s L-Sit ( Hands Backwards, between two chairs )
• 11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

My left posterior deltoid is giving me some troubles with these today. Too many jabs?!

Set 1: 

• 10s Tuck Planche

Set 2:

• 8s Tuck Planche

Set 3: Tuck Planche Pushups

• 2.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Set 1: Advanced Tuck Back Lever

• 6s Advanced Tuck Back Lever

Set 2: 

• 8s Advanced Tuck Back Lever

Set 3: 

• 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 5s Advanced Tuck Front Lever

Set 2: 

• 4s Advanced Tuck Front Lever

Set 3: 

• 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

SWEET! +1 rep on each set!! That’s what I’m talking about

Set 1:

• 10 Elevated OAPU’s ( Left )
• 10 Elevated OAPU’s ( Right )

Set 2:

• 8 Elevated OAPU’s ( Left )
• 8 Elevated OAPU’s ( Right )

Set 3:

• 6 Elevated OAPU’s ( Left )
• 6 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

• 8 Wide Grip L-Sit Pullups

Set 2:

• 7 Wide Grip L-Sit Pullups

Set 3: 

• 5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Hill Sprints

Brutal … all I’m going to say about these lil bastards today. Three rounds is well worth the effort!

• 352 Yards x 2
• 352 Yards x 2
• 352 Yards x 2

 

4th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Hill Sprints

Warmup:

• 15 Forward / Reverse Wrist Circles ( Left )
• 15 Forward / Reverse Wrist Circles ( Right )
• 20 Shoulder Dislocates
• 1 Minute Straight Arm Support
• 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
• 20 Burpees

Skill Work:

• 16s Wall Handstand — 2s Freestanding
• 20s Wall Handstand — 2s Freestanding
• 20s Wall Handstand — 0s Freestanding

• 12s L-Sit ( Hands Backwards, between two chairs )
• 9s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Still can’t get past that two rep Tuck Planche Pushup …

Set 1: 

• 10s Tuck Planche

Set 2:

• 7s Tuck Planche

Set 3: Tuck Planche Pushups

• 2 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Set 1: Tuck Back Lever

• 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

• 7s Advanced Tuck Back Lever

Set 3: 

• 6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 5s Advanced Tuck Front Lever

Set 2: 

• 4s Advanced Tuck Front Lever

Set 3: 

• 3s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

• 9 Elevated OAPU’s ( Left )
• 9 Elevated OAPU’s ( Right )

Set 2:

• 7 Elevated OAPU’s ( Left )
• 7 Elevated OAPU’s ( Right )

Set 3:

• 5 Elevated OAPU’s ( Left )
• 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

• 7 Wide Grip L-Sit Pullups

Set 2:

• 7 Wide Grip L-Sit Pullups

Set 3: 

• 5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Hill Sprints

Decided to mix it up a little bit and get some sort of cardio workout in as well. How these went down was, carrying the Brute Force Sandbag on my shoulders, and running up the hill ( 352 Yards ), then walk down it ( 352 Yards ). I would drop the bag at the top and bottom and take a little breather. I didnt have my cell on me to time it out, but I wouldnt say it was more than a minute or two. 

Definitely a good one. I’m thinking of incorporating 10 squats every, say 50 steps. I like how much it burns, and I also try to sprint the last 20-30 steps, or the last 1/8 of the run.

• 352 x 2 Yards
• 352 x 2 Yards

 

2nd of May, 2013 — Workout — Jump Rope, Sandbag Jogging

Hey o’ Convicts,

Today’s workout was a bit random. It was pretty hot out so I almost talked myself out of working out today. I don’t like it when that happens!

-B

Jump Rope:

• 6 Three minute rounds

Sandbag Jogging:

This one was actually pretty fun, and very tiring for sure. I ran up and down the hill outside my house with my sandbag on my back two times. I would jog up, and then drop the bag and take a little breather, then walk back down. I’m hoping to incorporate more of them into my workouts  I need to get some sort of cardio in, and I like the added difficulty of the sandbag. 

 

1st of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Crazy Crazy Convicts!  Whats happening folks? Hope you were a bit stronger than myself this past week - Were you?!

Today’s workout was pretty kick A though. Was able to get some of my numbers back, and those Tuck Planche’s are coming along nicely. I really want a Planche Pushup!! Only thing that will give me that is hard work and dedication. 

STAY STRONG!

-B

Warmup:

• 15 Forward / Reverse Wrist Circles ( Left )
• 15 Forward / Reverse Wrist Circles ( Right )
• 20 Shoulder Dislocates
• 1 Minute Straight Arm Support
• 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
• 20 Burpees

Skill Work:

• 10s Wall Handstand — 3s Freestanding
• 27s Wall Handstand — 2s Freestanding
• 18s Wall Handstand — 0s Freestanding

• 8s L-Sit ( Hands Backwards, between two chairs )
• 8s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

FFFFFFFFFFFeels good to get into the damn’d double digits finally with these Tuck Planches!

Set 1: 

• 11s Tuck Planche

Set 2:

• 7s Tuck Planche

Set 3: Tuck Planche Pushups

• 2 Tuck Planche Pushups

________________________________________________________________________________

Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Set 1: Tuck Back Lever

• 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

• 7s Advanced Tuck Back Lever

Set 3: 

• 6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 4s Advanced Tuck Front Lever

Set 2: 

• 4s Advanced Tuck Front Lever

Set 3: 

• 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

• 8 Elevated OAPU’s ( Left )
• 8 Elevated OAPU’s ( Right )

Set 2:

• 6 Elevated OAPU’s ( Left )
• 6 Elevated OAPU’s ( Right )

Set 3:

• 5 Elevated OAPU’s ( Left )
• 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Solid Pullup’s today! Feeling good convicts

Set 1: 

• 7 Wide Grip L-Sit Pullups

Set 2:

• 6 Wide Grip L-Sit Pullups

Set 3: 

• 5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Set 1: Squats

• 10 Full Squats

Set 2: Dead Lifts

• 10 Dead Lifts

Set 3: Walking Lunges

• 10 Walking Lunges ( Left )
• 10 Walking Lunges ( Right )

Set 4: Single Leg Calf Raises

• 10 Calf Raises ( Left )
• 10 Calf Raises ( Right )