19th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups

Hey Convicts,

Whats happening my fellow calisthenics enthusiasts! Writing this up the day after as I had my plate full after the workout again. Life never seems to slow down, and there’s always something to do after you think you’re done! AAAAAAnyway, super psyched to get in a full week of my routine again though. It honestly may be two weeks at this point, I can’t remember when I switched up my days. Checked out the progressions for the Dips on the rings, as I was able to accomplish my goal of three sets of ten. Those L-Sit Dips dont take prisoners let me tell you. A lot more difficult than I had anticipated, not only the strength requirement, but also the balance and technique. I probably couldve got more reps in, but I wanted my form to be 100% – as always. If you’ve been following me along for some time now, you know that I put form over everything else. There’s no reason to train it unless its perfect! It’ll not only waste your damnd time, but it will hinder your progress, and I dont have time for those shenanigans.

The Archer Pullups were also rough. As you can see my numbers dropped from the first time I did them, but that’s because I switched up the technique on them this time. The first time I did them, I was doing more of a Corn Cob Pullup without the push away from the bar at the end. I’d do the regular Pullup and then shift my body from one side to the other, and then back down. Now I do the Pullup and only put one arm out, lower myself and then do the same for the other arm. I feel as though this is more of what is being looked for. I also get to do ‘more’ Pullups using this technique.

Overall a great workout, but thats how I roll!

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 — 4s Freestanding
  • 27s Wall Handstand — 3s Freestanding
  • 16s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 25s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5.5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10.5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: L-Sit Dips on Rings

Set 1: 

  • 6 L-Sit Dips

Set 2: 

  • 8 L-Sit Dips

Set 3: 

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 2:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

Set 3:

  • 3 Archer Pullups ( Left )
  • 3 Archer Pullups ( Right )

 

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