13th 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:

  • 22s Wall Handstand — 2s Freestanding
  • 25s Wall Handstand — 2s Freestanding
  • 35s Wall Handstand
  • 37s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 32s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

My left shoulder is a bit beat from throwing so many jabs yesterday at boxing. Hope it wont hinder my progress too much.

Set 1: 

  • 1.5s Tuck Planche

Set 2:

  • 2.5s Tuck Planche

Set 3: 

  • 3s Tuck Planche

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

Set 1: Tuck Back Lever

  • 8s Tuck Back Lever

Set 2:

  • 13s Tuck Back Lever

Set 3:

  • 12s Tuck Back Lever

Set 1: Tuck Front Lever

  • 12s Tuck Front Lever

Set 2:

  • 8s Tuck Front Lever

Set 3:

  • 7.5s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

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

Set 3:

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

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One-Arm Chinup Progression: L-Sit Pullups

Hot damn, the ol’ Abs are burning after that first set. I almost didnt make it the full ten reps. Had to focus, persevere and fight through it.

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 8 L-Sit Pullups

Set 3:

  • 7 L-Sit Pullups

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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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11th 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!!!

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:

  • 28s Wall Handstand — 2s Freestanding
  • 18s Wall Handstand — 3s Freestanding
  • 35s Wall Handstand
  • 31s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 31s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Tuck Planche

Thought things were going to go well for these today, but the last two sets I kept falling and just couldnt keep my balance – Made me mad!!

Set 1: 

  • 3s Tuck Planche

Set 2:

  • 2s Tuck Planche

Set 3: 

  • 2s Tuck Planche

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

Set 1: Tuck Back Lever

  • 9s Tuck Back Lever

Set 2:

  • 11s Tuck Back Lever

Set 3:

  • 10s Tuck Back Lever

Set 1: Tuck Front Lever

  • 9.5s Tuck Front Lever

Set 2:

  • 9s Tuck Front Lever

Set 3:

  • 7.5s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

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

Set 3:

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

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One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 8 L-Sit Pullups

Set 3:

  • 6 L-Sit Pullups

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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 )

9th 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:

  • 31s Wall Handstand — 4s Freestanding!!
  • 22s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand
  • 30s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 24s Tuck L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

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

Set 1: Tuck Back Lever

  • 6s Tuck Back Lever

Set 2:

  • 7s Tuck Back Lever

Set 3:

  • 8.5s Tuck Back Lever

Set 1: Tuck Front Lever

  • 8s Tuck Front Lever

Set 2:

  • 8s Tuck Front Lever

Set 3:

  • 7s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Decreased the elevation on these crazy guys today.

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 7 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 )

6th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

Great freaking day to crank out some Calisthenics dont you think?! I dont care if you dont think it is, because IT IS! Get out there and get your workouts in, trust me, when was the last time after your workout, you were wishing you didnt do it?! Can’t think of one right – its because it doesnt exist. Get your reps in, beat some personal goals and MOVE IT.

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:

  • 25s Wall Handstand
  • 25s Wall Handstand
  • 40s Wall Handstand
  • 21s Tuck L-Sit ( Hands Backwards, between two chairs )
  • 19s Tuck L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Frog Stand & Tuck Planche

Getting a bit more and more each day. The balance for the Tuck Planche is getting better each time. Just have to stay consistent and persevere!

Set 1: Frog Stand

  • 37s Frog Stand

Set 2: Tuck Planche

  • 2.5s Tuck Planche

Set 3: 

  • 2.5s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

Two minute rest time between these boy boys for today’s workout. Like Steven said in Overcoming Gravity,  these are stretching out my elbow’s. I’ve never had a workout do that before – its a strange feeling! Feeling good today though 🙂

  • 5s Tuck Back Lever

Set 2:

  • 6s Tuck Back Lever

Set 3:

  • 7s Tuck Back Lever

Set 1: Tuck Front Lever

Two minute break for these Front one as well. It’s funny to me, the times increase as the sets increase for the Tuck Back Lever’s, but the time’s decrease as the sets increase with these Front ones! It definitely feels awesome though increasing the times!!

  • 8s Tuck Front Lever

Set 2:

  • 7s Tuck Front Lever

Set 3:

  • 6s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Going with another Two minute rest time between these sets as well. Seems to be working out well for me. I’m not sure if I’ve mentioned but the elevation that I’m currently at is about waist level – Seems to be a good height to start. I’m going to have to drop it down though next week I’m thinking. I want to get it so I can get two different workouts, each set with ten reps.

Let me tell you what though, I had to persevere through those last few reps of the second set. This third one is going to be brutal 🙂 BRING IT!

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

Upped the rest time for these to Three minutes … because I can! haha – Great mood today, it makes working out that much more enjoyable. And to think that before I got home I didnt want to workout this evening … what was I thinking! I know the hardest part is just starting, the actual workout is very relaxing and releasing those endorphin’s is kick A – Remember that Convicts!!

Set 1: L-Sit Pullup

  • 8 L-Sit Pullups

Set 2:

  • 7 L-Sit Pullups

Set 3:

  • 6 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Per my previous post, all sandbag training is done using the Brute Force Sandbags, with 70lbs in them. I love this little Sandbag.

Only taking one minute break’s for these – They dont seem to work my legs hard. I’m going to have to figure something else out for them.

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 )

4th of March, 2013 — Workout –Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats & Dead Lifts

Hey Convicts,

Kind of a rushed / shortened workout today – Although not too much was cut out. I was initially going to cut one set from each workout, but I said screw that. I know it’s really late, but that was the only excuse I could come up with, and that wasn’t good – Actually NONE of them are good enough!

Leave me some love down below, as in what’re you working towards and how’s it going!

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 )

Skill Work:

Was nice to be able to get the hands backwards on the chair for the Tuck L-Sit’s. I was reading something Steven wrote saying that it will pay dividends in the long run. I’m all about the investment in the long term, whether it comes to my finances, or my body.

  • 25s Wall Handstand ( ~ 3s Freestanding )
  • 20s Wall Handstand ( ~2s Freestanding )
  • 20s Tuck L-Sit ( Hands Backwards on a chair )
  • 19s Tuck L-Sit ( Hands Backwards on a chair )

____________________________________________________________________________________________

Planche Progression: Frog Stand & Tuck Planche

Fell early on the first Frog Stand

On the second Tuck Planche, I fell down, but it was two seconds!

  • 25s Frog Stand
  • 1s Tuck Planche
  • 2s Tuck Planche

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

Tuck Back Lever:

Two min rest time for these today

  • 4s Tuck Back Lever
  • 5s Tuck Back Lever
  • 4s Tuck Back Lever

Tuck Front Lever:

Two min rest time for these today as well

  • 8s Tuck Front Lever
  • 6s Tuck Front Lever
  • 5s Tuck Front Lever

_____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

The first rest time was two minutes, but the second one was three minutes.

  • 10 Elevated OAPU’s ( Left )
  • 10 Elevated OAPU’s ( Right )
  • 9 Elevated OAPU’s ( Left )
  • 9 Elevated OAPU’s ( Right )
  • 8 Elevated OAPU’s ( Left )
  • 8 Elevated OAPU’s ( Right )

______________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

4 Minute rest time between sets for these – I’m getting beat

I decided to try and crank out that first set of Squats on my rest time for these. Geesh I’m not sure if that was a great idea – Squats wear you out!

  • 8 L-Sit Pullups
  • 6 L-Sit Pullups
  • 6 L-Sit Pullup

_______________________________________________________________________________________

Sandbag Leg Training: Squats & Dead Lifts

  • 10 Squats
  • 10 Dead Lifts
  • 10 Squats