3rd 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!!!

Today’s going to be a kick A workout. Nothing new, other than my level of motivation and determination. Had an excellent boxing day yesterday, and that’s transitioned into today’s workout going to rock.

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
  • 26s Wall Handstand — 2s Freestanding
  • 28s Wall Handstand — 2s Freestanding
  • 11s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 13s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Man!! Fell during the first set, Need that balance better!

Nice, got the six second’s back on the second set, with no falling over.

BoOO Spoke too soon, fell on the third set.

Set 1: 

  • 5s Tuck Planche

Set 2:

  • 6s Tuck Planche

Set 3:

  • 4s Tuck Planche

________________________________________________________________________________

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

Moving the Advanced Tuck Back Lever to the second set, slowly wanting to transition into them. I did the regular Tuck Back Lever for the first set to warm up the ol’ elbow joints.

Set 1: Tuck Back Lever

  • 19s Tuck Back Lever

Set 2: Advanced Tuck Back

  • 4s Tuck Back Lever

Set 3: 

  • 9s Tuck Back Lever

Set 1: Tuck Front Lever

  • 25s Tuck Front Lever

Set 2: Advanced Tuck Front Lever

  • 4s Tuck Front Lever

Set 3: 

  • 3s Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Beat my previous record by one rep, but hot damn …. These guys are beating me up today – Great time to stay focused and persevere!!!!!!!!!!! Only able to tie the second set, but got another rep for the third one.

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

HHHHHHHHHHHHHHHHELL YEAH CONVICTS!!!!!!!! Only one more rep on the last set, but it was such a struggle. Had to fight off the lil whiner who crept in my head on teh second rep. Kept saying ‘ You’re not going to make it, you’ve already burned through your ATP storage ‘

Screw that, Silenced him and cranked out nine reps. Feels great but damn my arms are so pumped. I just measured them, and my right Bicep is rolling in all full of blood at 15″ Not bad not bad 🙂

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 9 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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