10th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Sorry about the formatting of the original post, I was using my cell while ‘out in the field’ training. Glad to be back to MY routine, as my previous post mentioned. Some numbers suffered, and others increased a bit, so I can’t be too upset. I can’t be upset either way, as I’m healthy enough to workout, so anytime I’m out there I’m happy! I also forgot all about my legs when I got home … Pretty lame if you ask me. That’s why I harp and harp about logging everything, if I had’ve had my regular log I would’ve noticed I forgot LEGS!

Anyway, like I said, it was awesome to get back to my routine. I was super focused and I love my workouts! I’ve goals I’m working towards and so should you. AND make sure you log it dammit! You can’t change what you don’t measure 🙂

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:

  • 16s Wall Handstand — 0s Freestanding
  • 20s Wall Handstand — 4s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 25s L-Sit ( On Rings )
  • 15s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s 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: 

  • 10 Dips

Set 3: 

  • 7 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:

  • 9 Wide Grip L-Sit Pullups

_______________________________________________________________________

 

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