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,

HELL YEAH CALISTHENICSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Damn guys, I’m hoping you had as good as a workout today as I did! I beat todays workout down man, pushed myself and improved on almost all my numbers! I do love my rings workouts. As much as I like working out with other people, there’s something about working out solo in the woods with my tunes and thoughts. It’s an excellent stress relief, and I’ve always enjoyed being in the woods since I was a lil chap haha. Some people are afraid of them, but I love the peacefulness, and tranquility of being out in mother nature. It’s nice to disconnect yourself from everything even if its for a few hours each week. Being in the technology field for a profession ( for now! ) its a drain on me. I used to love it, and I still do to some degree, but its a bit much for me these days. I dont want to be connected to everyone all the time … /rant

Things are coming along slowly but surely in my pursuit of transitioning careers. I actually have 16 people who’ve signed up for my fitness meetup.com group. Slowly building my army of convicts! And just think, you were among the first to join in on this journey 🙂

I’m almost about to transition to the next phase of my Pullup journey. I was able to crank out 27 Wide Grip L-Sit Pullups on the Rings today! Getting that second set of ten was such a huge confidence and adrenaline booster. Feels good man!

Leave me some victories you’ve had this week 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:

  • 12s Wall Handstand — 2s Freestanding
  • 22s Wall Handstand — 3s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 24s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 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:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 8.5 Dips

Set 3: 

  • 6 Dips

_____________________________________________________________________________

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

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: 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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