6th of June, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on bars,L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

-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:

  • 11s Wall Handstand — 0s Freestanding
  • 9s Wall Handstand — 2s Freestanding
  • 32s Wall Handstand — 2s Freestanding
  • 18s L-Sit ( Hands Backwards, between two chairs )
  • 15s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Woot +.5 on the first set! PROGRESS!

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Raining again. No Advanced Tuck Back’s on the pullup bar 🙂

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 20s Tuck Back Lever

Set 3: 

  • 14s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 9s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Bars

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 9 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: 

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3: 

  • 9 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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