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 )

___________________________________________________________________________________

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

________________________________________________________________________________

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

____________________________________________________________________________

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 )

_____________________________________________________________________________

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

_______________________________________________________________________

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 )
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