2nd of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Reverse Squats

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!!!!!

I know you’ve all missed me terribly, dont worry baby birds, I’m back! I was on a bit of a vacation catching some rays and beautiful ladies in bikini’s. Whats the point of putting in all of this work and not sharing it 🙂 I joke, well not really, but that’s not the only reason I workout. Anyway, I’m going to have to cut a few things down today as I’ve some plan later. REGARDLESS of my limited time, I’m still making time to write all this out and workout. Enough of the typing, lets put in some work!

P.s. It’s my birthday month, so my entries may be a bit lacking as I do celebrate the entire month 😉

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support

Skill Work:

  • 12s Wall Handstand — 0s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 24s L-Sit ( Hands Backwards on Chairs )
  • 16s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1:  Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 20s  Tuck Back Lever-

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Pushup Variety

Set 1: 

  • 10 Wide Grip Pushups ( Elevated Feet )

Set 2: 

  • 10 Military Pushups

Set 3: 

  • 10 Diamond Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Reverse Squats

Set 1:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )

Set 2:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )
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