14th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts,

( Written 09/16 )Kind of disappointed. It was another not so great weather day out again, thankfully it wasn’t raining though. I had logged my workout on my cell on the WordPress app, but I must’ve forgot to save the draft. I lost all the reps and any notes I had taken. Ah well, the only thing I know for certain was that I was able to get all the dips, and only eight and a half on the last set of Pulls. I also had a good day on the Handstand training, but again, I don’t remember!

You can’t change what you dont 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:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 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

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3: 

  • 10 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:

  • 8.5 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises
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