5th of August, 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!

Hot damn, I missed working out and posting it for all you crazy convicts!!!!!!!!!!!!!!!!!! I had to mentally prepare myself for today though, as I knew my numbers would be a bit lacking … and I was right. I cut everything down to only two sets for today to get back into it a bit. I have a feeling I’m going to awfully sore tomorrow. MAN I MISSED WORKING OUT!!!!!!

Chest & Rotator cuff seemed to do well though, although there were no pains working out before, but I just didnt want anything to happen. I can still feel it in the morning when I stretch, but it’s much less.

HOW’RE ALL YOU CONVICTS DOING OUT THERE?!?! Leave me some love!

Things are coming along nicely with my MovNat curriculum and training though. I’m getting pretty psyched to start things up with that once I take my training in September. I agree with Klaus & Lawrence though, and I will not exclusively use MovNat, but more of a supplemental, and general guidelines in my training.

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:

  • 20s Wall Handstand — 3s Freestanding
  • 20s Wall Handstand — 2s Freestanding
  • 20s L-Sit ( On Rings )
  • 16s L-Sit ( On 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: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s  Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 8s Advanced Tuck Front Lever

Set 2: 

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Full Squats with Calf Raises

Set 1: 

  • 10 Full Squats & 10 Calf Raises

Set 2: 

  • 10 Full Squats & 10 Calf Raises
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