16th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Squats

Glorious glorious Calisthenics!

How’re all you crazy Convicts doing today? Things’ve been going swell for me over here. All settled and ready to put in some work. Been fairly busy the past few days, but I was able to sneak in a great workout today. Timing got off a bit, but it’s all good. It’s my birthday month, so I was expecting it to be a lil bit lacking as I’m enjoying grilling and boozin with my friends!

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:

  • 21s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 27s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4 .5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 12s Advanced Tuck Front Lever

Set 3:

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

Set 3: 

  • 5 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Walking & Full Squats

Set 1: Full Squats with Calf Raises

  • 10 Full Squats & 10 calf Raises

Set 2: Walking Squats

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

Set 3:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )
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