7th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Bulgarian Split Squats

Hey Convicts,

Round II of all the rings fun. Damn it feels good to workout again. I dont think I can say it enough. The time off was killing me! Numbers are still low, but I can’t be too discouraged as it’s only the second day back.

Regardless, I got some MovNat training in yesterday along with my softball. I’m absolutely exhausted tonight though. I really pushed myself, and I also brought back the three set’s. That third set of Wide Grip Pull’s definitely tested my willpower. After the second set,  I wanted to call it quits, but stuck it out. Again, the numbers were a bit lacking, but I’ll get them back.

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
  • 18s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 22s L-Sit ( On Rings )
  • 20s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 5s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 8 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:

  • 8 Wide Grip L-Sit Pullups

Set 3:

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Bulgarian Split Squats

Set 1: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: 

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )
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