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
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