9th 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:

  • 31s Wall Handstand — 4s Freestanding!!
  • 22s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand
  • 30s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 24s Tuck L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Set 1: 

  • 2s Tuck Planche

Set 2:

  • 3s Tuck Planche

Set 3: 

  • 3.5s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 6s Tuck Back Lever

Set 2:

  • 7s Tuck Back Lever

Set 3:

  • 8.5s Tuck Back Lever

Set 1: Tuck Front Lever

  • 8s Tuck Front Lever

Set 2:

  • 8s Tuck Front Lever

Set 3:

  • 7s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Decreased the elevation on these crazy guys today.

Set 1:

  • 6 Elevated OAPU’s ( Left )
  • 6 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: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 7 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 )
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