1st of April, 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

Hey o Convicts!!!

How’s your workout?!

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 — 2s Freestanding
  • 14s Wall Handstand — 0s Freestanding
  • 21s Wall Handstand — 3s Freestanding
  • 10s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 14s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Set 1: 

  • 6s Tuck Planche

Set 2:

  • 5s Tuck Planche

Set 3:

  • 4.5s Tuck Planche

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 17s Tuck Back Lever

Set 2:

  • 20s Tuck Back Lever

Set 3: Advanced Tuck Back

  • 7s Tuck Back Lever

Set 1: Tuck Front Lever

  • 23s Tuck Front Lever

Set 2:

  • 17s Tuck Front Lever

Set 3: Advanced Tuck Front Lever

  • 3s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

  • 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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