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 )

___________________________________________________________________________________

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

________________________________________________________________________________

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

____________________________________________________________________________

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 )

_____________________________________________________________________________

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

_______________________________________________________________________

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 )
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