16th of August, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Full Squats with Calf Raises

Hey o’ Convicts,

Have a lot to do this evening, so I’m not going to put much. Have a wonderful weekend and I’ll catch you all on Monday!

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:

  • 22s Wall Handstand — 2s Freestanding
  • 25s Wall Handstand — 3s Freestanding
  • 12s Wall Handstand — 0s Freestanding
  • 31s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s 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: 

  • 9 Dips

Set 2: 

  • 7 Dips

Set 3: 

  • 7 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:

  • 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

Set 3:

  • 10 Full Squats
  • 10 Calf Raises
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