28th 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 o’ Convicts,

Damn. Been caught up in the craziness of life and havent been able to either get myself motivated, or on the days where I’m feeling it, I just can’t seem to find the motivation. I just ordered THESE badboys, and can’t wait to start incorporating them into my workouts. I feel like they’ll be a fantastic ally.

-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:

  • 18s Wall Handstand — 3s Freestanding
  • 14s Wall Handstand — 0s Freestanding
  • 18s Wall Handstand — 2s Freestanding
  • 17s L-Sit ( Hands Backwards, between two chairs )
  • 14s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Decided to nix the ol’ Tuck Planche’s and start cranking out the Pushup variation. It’s actually the first progress in the OG book, but I wanted to get the balance & strength aspect down a bit more before going full bore into these.

I think this move has paid off as I can keep the balance up now while doing the Tuck Planche Pushups.

Set 1: Tuck Planche Pushups

  • 3.5 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Dropping back down the regular Tuck Back Lever’s for today as its wet out … and I haven’t done them in ~ one week 😦

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 15s Tuck Back Lever

Set 3: 

  • 12s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 8s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1: 

  • 7 Elevated OAPU’s ( Left )
  • 7 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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 6 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Full Squats

  • 10 Full Squats

Set 2:

  • 10 Full Squats

Set 3: Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )
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