15th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings,L-Sit Pullups, Sandbag Training, Jump Rope, Running

Hey o’ Convicts,

So I couldnt wait until monday. My shoulder seems to be fine, havent had any issues with it for the past two – three days. Been doing some shoulder rehab, just general stretching and focusing on the rotation. And I’ve really missed the stress relief that working out provides.

Finally a nice day out today as well, its been awfully rainy around here most of the week. I guess that’s good for me because I was taking it easy this week!

Leave me some love if you’ve been having a good week! STAY STRONG!



I pretty rarely have thoughts for the Warmup, but I decided to do the Straight Arm Support on the rings today … holy hell, that’s a lot more intense on all those little stabilizer muscles!

  • 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:

  • 20s Wall Handstand — 0s Freestanding
  • 23s Wall Handstand — 4s Freestanding
  • 18s Wall Handstand — 2s Freestanding
  • 15s L-Sit ( Using the rings )
  • 15s L-Sit ( Using the rings )


Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 3.5 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups


Lever Progression’s: Advanced Tuck Back & Front Lever

Lever work’s back on the Rings thankfully.

Set 1: Tuck Back Lever

  • 18s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s Tuck Back Lever

Set 3: 

  • 7s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

Boo, lost a few seconds off the Front Levers. I’ll get it back though. I wasnt expecting to be back right where I left off – Although that’d rock

  • 6s 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 Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups


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

Like I mentioned in a prior thought, think the warmup for todays workout. I DONT LIKE REGRESSION…

Set 1: 

  • 10 L-Sit Pullups

Set 2:

  • 9 L-Sit Pullups

Set 3: 

  • 6 L-Sit Pullups


Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Walking Squats

  • 10 Walking Squats

Set 2: Jump Rope

  • 12, three-minute rounds with one minute rest between



  • Ran ~ 2.5 miles, didnt have my phone on me to time it, but I’m sure it was fairly slow. I was exhausted even before I began, but for some reason I had this urge to do it.

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