13th 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 Training

Hey Convicts!

Hope you’re all pumped up for another exciting day of calisthenicsI’m honestly not feeling it today, but I’m making myself. I got a bit busy last week, forgot to log a day or two, but I’m going to be hitting it up hard this week. As best I can at least, I’ve another fairly busy week ahead of me!

-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:

  • 22s Wall Handstand — 2s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 10s L-Sit ( Hands Backwards, between two chairs )
  • 11s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

BOO =(

Set 1: 

  • 9s 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

Dropping back down to the regular Tuck Back Lever’s as its raining / snowing out today so my tree limb is a bit cold n wet!

Set 1: Tuck Back Lever

  • 20s  Tuck Back Lever

Set 2: 

  • 20s  Tuck Back Lever

Set 3: 

  • 16s  Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 4s Advanced Tuck Front Lever

Set 3: 

  • 3.5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Moving back up two progressions from here. Just want to ease back into it a bit.

Set 1:

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

Set 2:

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

Set 3:

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

_____________________________________________________________________________

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

Well that was a bit unexpected to pull out nine reps that first set! Feels good though, no complaining on this end … and I lost one in the second set – so it all worked out I suppose.

Spoke too soon, added +1 to the last set! 

Set 1: 

  • 9 Wide Grip L-Sit Pullups

Set 2:

  • 6 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

  • 10 Full Squats

Set 2:

  • 10 Full Squats

Set 3:

  • 10 Full Squats

 

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