27th of June, 2013 — Workout — Running

Whats up convicts,

Not much today, just some light running in the rain. Very relaxing 🙂 I tried to focus on what I had read from my MovNat Training Manual. When I was focusing on my form, it did seem quite more efficient than how I was running.

-B

Running:

  • 2.3 Miles
  • 22:04 Minutes
  • 9:30 Average pace
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26th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Hey o’ Convicts,

Basically a full workout today, had to cut out the Sandbag Squats tonight, as well as cut the Jump Rope by half.

Stay Strong!

-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:

  • 32s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 29s Wall Handstand — 2s Freestanding
  • 28s L-Sit ( Using the rings )
  • 19s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 12s Advanced Tuck Back Lever

Set 3: 

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 16s Advanced Tuck Front Lever

Set 2: 

  • 14s Advanced Tuck Front Lever

Set 3: 

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3: 

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds

25th of June, 2013 — Workout — Boxing

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!!!!

How’re you all doing today? Another scorcher for me … think it was hovering around 91 ( fahrenheit for our non euro friends! ) with an ungodly high percentage of humidity. It’d rained the prior evening, so mother nature was just being cruel … at least for me!

That being said, I didnt get in as good of a workout as I had planned, because the gym doesnt have AC, or it’s really really bad.

How was your workout today Convict?

-B

BOXING:

  • One round of Shadow Boxing
  • Three rounds of Speed Bag work
  • Four Rounds of Heavy Bag work
  • Three rounds of Mitt Work

24th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Walking Squats, Jump Rope

Hey o’ Convicts,

Hot damn, I’m surprised I lasted those twelve rounds of Jumping Rope. It was incredibly hot today, for me at least. Got my sweat on though and held tough.  Another great day today, I love it when I’m looking forward to working out after work. In some weird way it’s like opening a birthday present when I was younger. The excitement, and the anticipation get me! Haha, maybe I’m just crazy? I know some of you convicts get that giddy – LETS DO THIS – feeling .. if not maybe you SHOULD!!!!

Stay Strong!

-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:

  • 10s Wall Handstand — 0s Freestanding
  • 20s Wall Handstand — 2s Freestanding
  • 10s Wall Handstand — 0s Freestanding
  • 26s L-Sit ( Using the rings )
  • 17s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 3.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3: 

  • 12s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 13s Advanced Tuck Front Lever

Set 3: 

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3: 

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Walking Squats

Set 1:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

Set 2:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

_______________________________________________________________________

Jump Rope:

  • Twelve 3-Minute rounds with one-minute rest between the rounds

21st of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Hey o’ Convicts,

Another kick A day for calisthenics and ring work dont you think? Made some gains today, can’t recall specifically, but I know overall everything was a + today. Body’s feeling good and strong! You’d better not be slacking today!!

Stay Strong

-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
  • 17s Wall Handstand — 0s Freestanding
  • 22s Wall Handstand — 0s Freestanding
  • 24s L-Sit ( Using the rings )
  • 19s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3: 

  • 10s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 15s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3: 

  • 9s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3: 

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds

20th of June, 2013 — Workout — Boxing

Fellow Convicts, 

How’re you doing on this fine day? Another boxing day for me. I do enjoy me some punching!

Trainer worked me into the ground again, I actually gagged this time but held my composure, and persevered. Don’t want to be puking at the gym!

-B

BOXING:

  • Shadow Boxing
  • Speed Bag
  • Heavy Bag
  • Mitt Work

19th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Sandbag Training, Jump Rope

Hey o’ Convicts,

Another fantastic day to hang around in the trees on my Olympic Rings – Wish you guys were here to workout with 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:

  • 25s Wall Handstand — 1.5s Freestanding
  • 20s Wall Handstand — 0s Freestanding
  • 25s Wall Handstand — 0s Freestanding
  • 22s L-Sit ( Using the rings )
  • 18s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4.5 Tuck Planche Pushups

Set 2: 

  • 3.5 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3: 

  • 9s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3: 

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Walking Squats

Set 1: 

  • 10 Walking Squats

Set 2: 

  • 10 Walking Squats

Set 3:

  • 10 Walking Squats

______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds