4th 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, Sandbag Hill Sprints

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:

  • 16s Wall Handstand — 2s Freestanding
  • 20s Wall Handstand — 2s Freestanding
  • 20s Wall Handstand — 0s Freestanding
  • 12s L-Sit ( Hands Backwards, between two chairs )
  • 9s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Still can’t get past that two rep Tuck Planche Pushup 

Set 1: 

  • 10s 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

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 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: Wide Grip L-Sit Pullups

Set 1: 

  • 7 Wide Grip L-Sit Pullups

Set 2:

  • 7 Wide Grip L-Sit Pullups

Set 3: 

  • 5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Hill Sprints

Decided to mix it up a little bit and get some sort of cardio workout in as well. How these went down was, carrying the Brute Force Sandbag on my shoulders, and running up the hill ( 352 Yards ), then walk down it ( 352 Yards ). I would drop the bag at the top and bottom and take a little breather. I didnt have my cell on me to time it out, but I wouldnt say it was more than a minute or two. 

Definitely a good one. I’m thinking of incorporating 10 squats every, say 50 steps. I like how much it burns, and I also try to sprint the last 20-30 steps, or the last 1/8 of the run.

  • 352 x 2 Yards
  • 352 x 2 Yards
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