Monthly Archives: March 2013

27st of March, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

My favorite Calisthenics Freaks!

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:

  • 22s Wall Handstand — 4s Freestanding
  • 27s Wall Handstand — 3s Freestanding
  • 39s Wall Handstand — 3s Freestanding
  • 8s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 12s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

Boo, I fell on the second set! Ah well, I’ll get it back 🙂

Set 1: 

  • 5s Tuck Planche

Set 2:

  • 3s Tuck Planche

Set 3:

  • 4s Tuck Planche

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

Trying out the Advanced Tuck Back Lever for the third set. Working on getting that time higher. Same thing goes for the Tuck Front Lever.

Set 1: Tuck Back Lever

  • 17s Tuck Back Lever

Set 2:

  • 17s Tuck Back Lever

Set 3: Advanced Tuck Back Lever

  • 4s Tuck Back Lever

Set 1: Tuck Front Lever

  • 23s Tuck Front Lever

Set 2:

  • 18s Tuck Front Lever

Set 3: Advanced Tuck Front Lever

  • 3.5s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Going to be lowering these suckers to a coffee table height – well I’m going to attempt it, if I can get at least five on each side then I’ll keep it, otherwise I’ll have to go out to the steps.

Well hot damn, I got it to the five rep attempt for the first set. I’m fairly positive the numbers will be much lower for the next two sets. It’s kosher though, I’ll keep improving and sooner than you think I’ll be moving to something even lower! Definitely brutal, and making me sweat like its my job today 🙂

Well, I’m pleasantly surprised that I was able to crank out another five reps for the second set as well – Although that last rep was a bit sketchy.

My damn’d Abs are so sore today from boxing yesterday. Trainer put a workout on em.

Set 1:

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

Set 2:

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

Set 3:

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

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One-Arm Chinup Progression: L-Sit Pullups

One rep at a time, one rep at a time!!!

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 8 L-Sit Pullups

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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 )

26th of March, 2013 — Workout — Boxing!

Whats up Convicts,

My favorite workout days, well the ones wears on the ol’ body the most. Got a gnarly cramp mid-way through the second round of working the Mitt’s. That was no fun to try and fight through for the third round! Had to persevere and not give up though. Training the mind to be strong is also super important.

STAY STRONG!

-B

Boxing:

  • Three rounds of Jump Rope
  • Three rounds of Speed Bag Work
  • Three rounds of Heavy Bag Work
  • Three rounds of Mitt work

25th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hello my friends,

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:

  • 23s Wall Handstand — 3s Freestanding
  • 19s Wall Handstand — 3s Freestanding
  • 37s Wall Handstand — 2s Freestanding
  • 49s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 33s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

HELL YEAH! …. I was only able to get one more second on the first set, but it made me feel so good 🙂 Just have to be consistent and motivated and you’ll get there.

Set 1: 

  • 5s Tuck Planche

Set 2:

  • 4.5s Tuck Planche

Set 3:

  • 4s Tuck Planche

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

Snuck in the next progression for the last set to test out the waters for the upcoming week.

Set 1: Tuck Back Lever

  • 15s Tuck Back Lever

Set 2:

  • 16s Tuck Back Lever

Set 3: Advanced Tuck Back Lever

  • 3s Advanced Tuck Back Lever

Set 1: Tuck Front Lever

  • 19s Tuck Front Lever

Set 2:

  • 14s Tuck Front Lever

Set 3: Advanced Tuck Front Lever

  • 2.5s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Took a three minute rest for this first set. I really hope that I can crank out ten reps for this last set! I want to move it down a bit … going to have to check out the steps option when it starts going below my knees. Few more weeks I’m thinking.

AAAAAWWWWWW YYYYEEAAHHHHHH

Time to move onto the next level!

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 )

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One-Arm Chinup Progression: L-Sit Pullups

HOT DAMN guys, I’m putting some excellent work today. Being able to hit that two sets of ten reps for these feels good. The little whiner has been in my head practically screaming for me to pay attention to him, and honestly, he almost got me today. Right as I was about to start the second set.

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 7 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts, Walking Lunges & Calf Raises

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 )

21st of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!

Should be a good workout today. I was definitely struggling towards the end of the day, and I almost convinced myself to not workout when I got home … Man glad I beat that lil whiner down! I feel so much better now that I’m all finished with today’s workout. I had to cut a few sets out to give my left shoulder a bit of extra healing, but overall another excellent workout 🙂 How’s your workout convict?!

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:

The first set felt good today 🙂 Second set was also swell. Getting a bit more comfortable each time.

Hot damn the endurance set ( third ) towards the end when I’m getting tired, I tried to hold a Freestanding one as long as I could, and was happy to crank at least a few seconds!

  • 28s Wall Handstand — 4s Freestanding
  • 25s Wall Handstand — 3s Freestanding
  • 40s Wall Handstand — 3s Freestanding
  • 42s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 32s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

Only going with two sets of these today, my left shoulder is still a bit buggy. I’m sure all those extra jabs and hook’s dont help much! I was able to crank out four seconds for two sets though, both with the balance to not fall forward again 🙂

Set 1: 

  • 4s Tuck Planche

Set 2:

  • 4s Tuck Planche

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

Hell yeah Convicts, got to 20 seconds!

Set 1: Tuck Back Lever

  • 14s Tuck Back Lever

Set 2:

  • 16s Tuck Back Lever

Set 3:

  • 20s Tuck Back Lever

Set 1: Tuck Front Lever

  • 14.5s Tuck Front Lever

Set 2:

  • 11s Tuck Front Lever

Set 3:

  • 9.5s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Going to have to cut these guys down a set as well today. That right shoulder is important to be healthy!

Set 1:

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

Set 2:

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

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One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 9 L-Sit Pullups

Set 3:

  • 7 L-Sit Pullups

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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 )

18th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

As always, 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:

For that last set there, I was trying to get some more freestanding seconds, as well as just being up on my hands.

  • 27s Wall Handstand — 2s Freestanding
  • 23s Wall Handstand — 4s Freestanding
  • 25s Wall Handstand — 3s Freestanding
  • 38s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 32s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

Nice! First set was able to balance it up for three and a half seconds. Let’s hope this trend can continue for the other two sets.

I’d say a solid three seconds per set is good to hear. I didnt fall forward once either, so that feels good!

Set 1: 

  • 3.5s Tuck Planche

Set 2:

  • 3s Tuck Planche

Set 3: 

  • 3s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 11s Tuck Back Lever

Set 2:

  • 13s Tuck Back Lever

Set 3:

  • 16s Tuck Back Lever

Set 1: Tuck Front Lever

Although a bit less than last time, I’m still satisfied with it. I know it will improve ( I think coming off my two day rest time also helped a bit as well ).

  • 13.5s Tuck Front Lever

Set 2:

  • 9s Tuck Front Lever

Set 3:

  • 9s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

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:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Numbers are dropping a bit today.

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 8 L-Sit Pullups

Set 3:

  • 7 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 )

16th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

As always, 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:

Boo for that first set of Tuck L-Sit’s I wasn’t in the correct position initially as I figured I was. Kind of tweaked my left wrist a bit – thankfully I pulled out before I hurt anything though.

  • 27s Wall Handstand — 2s Freestanding
  • 13s Wall Handstand — 0s Freestanding
  • 35s Wall Handstand
  • 17s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 39s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

I really need to get the balance down better for these. I fall forward almost every time I do them! Just have to stay practiced I suppose – Only way to improve!

That second set was much better. Although I was only able to hold it for three seconds, I was able to maintain balance and come back down out of it instead of falling on my head 🙂

Set 1: 

  • 2s Tuck Planche

Set 2:

  • 3s Tuck Planche

Set 3: 

  • 3.5s Tuck Planche

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

I’m going to be checking up on the next progression for these soon! Let me tell you what thought, these guys put a stretch on to the ol’ Biceps like no other!

Set 1: Tuck Back Lever

  • 9s Tuck Back Lever

Set 2:

  • 16s Tuck Back Lever

Set 3:

  • 15s Tuck Back Lever

Set 1: Tuck Front Lever

  • 14.5s Tuck Front Lever

Set 2:

  • 11.5s Tuck Front Lever

Set 3:

  • 9s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Hell yeah Convicts – Was able to crank out ten reps for the second set! Feels good day!!

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 7 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 )

13th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

As always, 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:

  • 22s Wall Handstand — 2s Freestanding
  • 25s Wall Handstand — 2s Freestanding
  • 35s Wall Handstand
  • 37s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 32s Tuck L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

My left shoulder is a bit beat from throwing so many jabs yesterday at boxing. Hope it wont hinder my progress too much.

Set 1: 

  • 1.5s Tuck Planche

Set 2:

  • 2.5s Tuck Planche

Set 3: 

  • 3s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 8s Tuck Back Lever

Set 2:

  • 13s Tuck Back Lever

Set 3:

  • 12s Tuck Back Lever

Set 1: Tuck Front Lever

  • 12s Tuck Front Lever

Set 2:

  • 8s Tuck Front Lever

Set 3:

  • 7.5s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Hot damn, the ol’ Abs are burning after that first set. I almost didnt make it the full ten reps. Had to focus, persevere and fight through it.

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 8 L-Sit Pullups

Set 3:

  • 7 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 )

11th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges, Single Leg Calf Raises

Hey o Convicts!!!

As always, 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:

  • 28s Wall Handstand — 2s Freestanding
  • 18s Wall Handstand — 3s Freestanding
  • 35s Wall Handstand
  • 31s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 31s Tuck L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Thought things were going to go well for these today, but the last two sets I kept falling and just couldnt keep my balance – Made me mad!!

Set 1: 

  • 3s Tuck Planche

Set 2:

  • 2s Tuck Planche

Set 3: 

  • 2s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 9s Tuck Back Lever

Set 2:

  • 11s Tuck Back Lever

Set 3:

  • 10s Tuck Back Lever

Set 1: Tuck Front Lever

  • 9.5s Tuck Front Lever

Set 2:

  • 9s Tuck Front Lever

Set 3:

  • 7.5s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 8 L-Sit Pullups

Set 3:

  • 6 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 )