22nd of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU,Wide Grip / L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Hey o Convicts!!!


Didnt feel up for working out today, but made myself. Now that it’s all done and over, and I’ve had a few gains I would’ve been mad to miss out on this feeling. The high you get after working out is second to none. If you’re struggling with some motivation today, just remember you’re not the only one my friend. It’s pretty rare that I do, but I just have to remember these days when ____________ <– Insert excuse.

There’s nothing worth it, all excuses should be empty like that sentence above. Stay Strong Convicts, and you wont regret it.

-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:

  • 38s Wall Handstand — 3s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand — 3s Freestanding
  • 24s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )
  • 23s One-Leg Bent L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Still stuck at that three rep third set! I find that the balance is a bit different when I’m actually attempting to to the Tuck Pushup aspect of it. I’ve to point my toes backwards so there’s a little more for the concentric motion.

Set 1: 

  • 10s Tuck Planche

Set 2:

  • 7s Tuck Planche

Set 3: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

________________________________________________________________________________

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

I’m going to have to put together a video of the Advanced Tuck Back Lever’s because I dont think I’m doing them quite right. I think my setup is limiting my ROM for them. I’m really needing those Olympic Rings!

If you’re feeling generous send some Olympic Ring donations to my Bitcoin address: 19SwznbKmzBXjJRZQRuP1PjrzmyCaGQwUp

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 3: 

  • 11s Advanced Tuck Back Lever

Set 1: Tuck Front Lever

  • 29s 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

Set 1:

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

Set 2:

  • 7 Elevated OAPU’s ( Left )
  • 7 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: Wide Grip L-Sit Pullup

  • 4 Wide Grip 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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One thought on “22nd of April, 2013 — Workout — Wall Handstand, One-Leg Bent L-Sit, Tuck Planche, Tuck Planche Pushup, Tuck Back / Front Lever, Elevated OAPU,Wide Grip / L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

  1. Convict Here!. Man, I’ve been following your blog for about six-seven months and I’ve seen your vids and your progress is impressive. I’m amazed by it and by the amount of work you do on one session. “My workout its your warmup”. I would like if you could review my progress over at my blog, my excercises and if you could please teach me one thing or two to become better. http://transmillenium.wordpress.com/2013/02/24/challenge-accepted/

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