27st of March, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

My favorite Calisthenics Freaks!

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:

  • 22s Wall Handstand — 4s Freestanding
  • 27s Wall Handstand — 3s Freestanding
  • 39s Wall Handstand — 3s Freestanding
  • 8s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 12s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Boo, I fell on the second set! Ah well, I’ll get it back 🙂

Set 1: 

  • 5s Tuck Planche

Set 2:

  • 3s Tuck Planche

Set 3:

  • 4s Tuck Planche

________________________________________________________________________________

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

Trying out the Advanced Tuck Back Lever for the third set. Working on getting that time higher. Same thing goes for the Tuck Front Lever.

Set 1: Tuck Back Lever

  • 17s Tuck Back Lever

Set 2:

  • 17s Tuck Back Lever

Set 3: Advanced Tuck Back Lever

  • 4s Tuck Back Lever

Set 1: Tuck Front Lever

  • 23s Tuck Front Lever

Set 2:

  • 18s Tuck Front Lever

Set 3: Advanced Tuck Front Lever

  • 3.5s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Going to be lowering these suckers to a coffee table height – well I’m going to attempt it, if I can get at least five on each side then I’ll keep it, otherwise I’ll have to go out to the steps.

Well hot damn, I got it to the five rep attempt for the first set. I’m fairly positive the numbers will be much lower for the next two sets. It’s kosher though, I’ll keep improving and sooner than you think I’ll be moving to something even lower! Definitely brutal, and making me sweat like its my job today 🙂

Well, I’m pleasantly surprised that I was able to crank out another five reps for the second set as well – Although that last rep was a bit sketchy.

My damn’d Abs are so sore today from boxing yesterday. Trainer put a workout on em.

Set 1:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

Set 2:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

Set 3:

  • 3 Elevated OAPU’s ( Left )
  • 3 Elevated OAPU’s ( Right )

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

One rep at a time, one rep at a time!!!

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 8 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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