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 )

___________________________________________________________________________________

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

________________________________________________________________________________

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 )
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s