6th 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:

  • 19s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 2s Freestanding
  • 14s L-Sit ( Hands Backwards, between two chairs )
  • 11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

My left posterior deltoid is giving me some troubles with these today. Too many jabs?!

Set 1: 

  • 10s Tuck Planche

Set 2:

  • 8s Tuck Planche

Set 3: Tuck Planche Pushups

  • 2.5 Tuck Planche Pushups

_______________________________________________________________________

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

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3: 

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

SWEET! +1 rep on each set!! That’s what I’m talking about 🙂

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

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

Set 1: 

  • 8 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

Brutal … all I’m going to say about these lil bastards today. Three rounds is well worth the effort!

  • 352 Yards x 2
  • 352 Yards x 2
  • 352 Yards x 2
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