1st of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Squats, Dead Lifts, Walking Lunges & Single Leg Calf Raises

Crazy Crazy Convicts!  Whats happening folks? Hope you were a bit stronger than myself this past week – Were you?!

Today’s workout was pretty kick A though. Was able to get some of my numbers back, and those Tuck Planche’s are coming along nicely. I really want a Planche Pushup!! Only thing that will give me that is hard work and dedication

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:

  • 10s Wall Handstand — 3s Freestanding
  • 27s Wall Handstand — 2s Freestanding
  • 18s Wall Handstand — 0s Freestanding
  • 8s L-Sit ( Hands Backwards, between two chairs )
  • 8s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

FFFFFFFFFFFeels good to get into the damn’d double digits finally with these Tuck Planches!

Set 1: 

  • 11s Tuck Planche

Set 2:

  • 7s Tuck Planche

Set 3: Tuck Planche Pushups

  • 2 Tuck Planche Pushups

________________________________________________________________________________

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

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 3: 

  • 6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 4s Advanced Tuck Front Lever

Set 2: 

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

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:

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

_____________________________________________________________________________

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

Solid Pullup’s today! Feeling good convicts 🙂

Set 1: 

  • 7 Wide Grip L-Sit Pullups

Set 2:

  • 6 Wide Grip L-Sit Pullups

Set 3: 

  • 5 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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