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
Convict Workout 