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 )

___________________________________________________________________________________

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 )
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