24th of July, 2012 — Workout — Lots!

Alright you crazy calisthenics freaks! Let’s see what you’re made of today.

Warming up with some good ol’ fashioned Jump Rope. I purchased a weighted rope today so it’ll be a good one for me.

OK, got that jump roping out-of-the-way. Man that weighted rope sure swings around a lot faster, It’s got ball bearings in it. Nice upgrade from my old rope one.

Starting things off with some Wall Handstands. Been a bit since I’ve worked on them so I’d rather get them done before my wrists give out on me!

Not too much to blog on while doing the Bridge & HSPU series today. Shooting to beat my numbers on both. I’m doing them simultaneously to save some time. Was so close to getting the 1 min on the first full Wall Handstand though. I was trying to balance it out too much instead of just get the time. It’s also really nice to feel my lower back get tight from doing the Straight Arm Bridges. I want a super strong spine!

I knew I could get it! Unfortunately my wrist strength was what held me back this time. Could only manage to get to 45s on the last set. A little disappointing but I cant be too upset. There is no regression, and I havent done them in a while. Nobody or anything I can get mad about. Just need to be more consistent with them and I’ll get there. At least there was some progress!

Moving onto the Hanging Bent Leg Raises in the Leg Raise series. Shouldnt be too much different from the Hanging Knee Raises, just a bit harder at first. Warming up with the Hanging Knee Raises.

I’m almost positive I could reach my goal of 12 reps if I hadnt been working out my shoulders so much already. I will admit that they’re a lot more brutal than the regular Hanging Knee Raises. Nothing my core can’t handle though. I feel as though I’m getting stronger every time I workout. From my grip strength holding myself up there for that long, to holding the Hanging Bent Leg Raise at the top. Its very nice to feel. To top it off, during my last softball game I was explaining to a teammate what a pistol squat was and how I was demonstrating how I would do them with the ball, and I was able to do a full Pistol Squat ( both legs ) without the help of the ball! Felt so good to do that and be able to demonstrate the power of Calisthenics, in particular Convict Conditioning. It has not only strengthened my joints, but also just given me brute force strength. Stick with it my friends, it will pay off!

Time for the last set of these Hanging Bent Leg Raises – Going to push myself and not give in ( unless my form goes south ) – I want those 12 reps!!

Well as you can see, I didnt quite make it to my goal of 12 reps – Thats OK! – I knew my form was going to go south if I kept going, and like I’ve said before ‘Perfect practice makes perfect.’ No use in doing it if I’m doing it wrong. I’ll get it next time 🙂

How was your workout today? Leave me your comments, concerns, progress anything you want – You keep me motivated, and I keep you motivated!


Set 1 – 6:

  • 3min Jump Rope


Warmup: Crow Stands

  • 30s Crow Stands
  • 30s Crow Stands
  • 30s Wall Handstand

Set 1: Wall Handstands

  • 58s Wall Handstand

Set 2:

  • 61s Wall Handstand

Set 3:

  • 45s Wall Handstand


Warmup: Straight Arm Bridges

  • 12 Straight Arm Bridges
  • 12 Straight Arm Bridges

Set 1: Angled Bridges

  • 10 Angled Bridges

Set 2:

  • 10 Angled Bridges

Set 3:

  • 10 Angled Bridges


Warmup: Hanging Knee Raises

  • 12 Hanging Knee Raises
  • 12 Hanging Knee Raises

Set 1: Hanging Bent Leg Raises

  • 8 Hanging Bent Leg Raises

Set 2:

  • 9 Hanging Bent Leg Raises

Set 3:

  • 10 Hanging Bent Leg Raises

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