17th of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!

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:

  • 20s Wall Handstand — 3s Freestanding
  • 13s Wall Handstand — 2s Freestanding
  • 35s Wall Handstand — 2s Freestanding
  • 22s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 21s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

The Tuck Planche Pushup seemed to go OK last time, I’m going to give it another set today, and if it goes well ( I’m fairly positive it will! ), I’ll up it to two sets for the next workout.

I love it! Even though I was only able to get one more second for my first set, it motivates the hell out of me! Thinking about what the future will bring about from hard work, dedication & perseverance.

Well I could only crank out three again, but I’ll take it 🙂

Set 1: 

  • 8s Tuck Planche

Set 2:

  • 5s Tuck Planche

Set 3: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

________________________________________________________________________________

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

Bumping up the Advanced Tuck Back Lever to two sets today. I think its time! ( Same for the Front Lever’s as well )

Set 1: Tuck Back Lever

  • 22s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 10s Advanced Tuck Back Lever

Set 1: Tuck Front Lever

  • 27s Tuck Front Lever

Set 2: Advanced Tuck Front Lever

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 3s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

HOT DAMN! The ol’ Triceps are getting beat up today! I’m a bit sore from the workout a few days ago, and boxing sure didnt help aid in the recovery 🙂

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

AAAAAAAAAAAWWWWWWWWWWWW YYYYYYYYYYEEEEEAAAAAHHHHHHHHHHHHH!!!! Man that felt good to crank out ten reps for the third set. Around the fifth rep, I knew it was going down today. Got sketchy in the L-Sit position for the last two reps, but that’s OK – Didnt do anything wrong, just wasn’t able to hold my legs completely parallel with the ground. Not too much of an angle though. I’m just happy my arms were able to get it.

That means next time I’m going to be doing Wide Grip L-Sit Pullups for the third set!

Set 1: L-Sit Pullup

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3:

  • 10 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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