9th 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 o’ Convicts,

Another smashing day to crank out some bodyweight workouts I’d have to say. A bit humid for me, but that’s no excuse. Getting back into the swing of things is nice 🙂 I LOVE ENDORPHINS!! I had a nice experience today while working out. I’m not sure if I mentioned, but I’m currently working out at a playground down the road from my new apt. I’ve never seen anybody there, playing or utilizing the fields or anything … actually rather sad. Anyway, there’s this cute girly who seems to run at the same time that I’m out there on my rings, and today I noticed that she tried to avoid looking at me, but right before she was out of sight, she turned around and I caught her eye and she smiled. Now, I’m sure my current girly wouldnt appreciate that, but I sure as hell did. Gave me some more ammo in the motivation gun, not that I’ve been lacking too much of that recently. That short break absolutely made me miss working out, and the feeling it gives me. Everything about it is amazing, in my opinion.

How’re you all doing?! Leave me some love below and as always …

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:

  • 26s Wall Handstand — 0s Freestanding
  • 11s Wall Handstand — 0s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 23s L-Sit ( On Rings )
  • 21s 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: 

  • 5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 11s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 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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