15th 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

 

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:

  • 8s Wall Handstand — 0s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 15s L-Sit ( Hands Backwards, between two chairs )
  • 10s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

+1 to the Tuck Planche Pushup!

Set 1: 

  • 10s Tuck Planche

Set 2:

  • 8s Tuck Planche

Set 3: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 4s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 5s 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

After the first set my right shoulder started acting up. I was watching out for it while doing the OAPU’s but nothing ever came of it. It was hurting a lil bit yesterday, and has been for a lil bit now. Not sure what the deal is. That being said, I’m only going to crank out two sets today.

Set 1: 

  • 9.5 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
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s