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