24th of April, 2013 — Workout — Wall Handstand, 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

Things were a little rough today.

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:

Decided to go for the full blown L-Sit. Not bad I’d say for my first few 🙂

  • 25s Wall Handstand — 3s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 30s Wall Handstand — 0s Freestanding
  • 7s L-Sit ( Hands Backwards, between two chairs )
  • 5s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Lost a few seconds off the Tuck Planches’ today. No worries though, my left shoulder has been a bit tight from boxing yesterday. I’ll get it back and add to it!

Set 1: 

  • 8s Tuck Planche

Set 2:

  • 6s Tuck Planche

Set 3: Tuck Planche Pushups

  • 2 Tuck Planche Pushups

________________________________________________________________________________

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

Think my Pullup setup is limiting my ROM for the Advanced Tuck Back. Check out the video and give me a form critique please!

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 3: 

  • 4s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 2s Advanced Tuck Front Lever

Set 2: 

  • 3s Advanced Tuck Front Lever

Set 3: 

  • 3s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

DAMN! Pushup progression took a big hit today.

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

So as the title says, I’m up to the Wide Grip L-Sit Pullups.

Set 1: Wide Grip L-Sit Pullup

  • 5 Wide Grip L-Sit Pullups

Set 2:

  • 4 Wide Grip L-Sit Pullups

Set 3: 

  • 3 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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