22nd of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Alternating Back Lunges & Calf Raises

Whatup Convicts,

Got my order a bit messed up out there in the battle field. I completely forgot about the Planche Pushups! I know, I couldnt believe it either, as thats my favorite one, and the one goal I want the most … geesh. Glad I log all this, or I think I would’ve forgotten about them today! My Handstands were kind of lacking today. I’m betting on it being how windy it was, and pretty chilly. My hands were pretty cold there in the beginning. It’s what I get though for wearing a sleeveless tee.

I’m considering incorporating some Turkish Get Up’s in as part of my routine, have any of you ever experienced them? I think the 70lbs in the sandbag will do the trick with getting me working out with those.

I just got this email with an invite to compete in this 1st annual Unconventional Training competition.  It’s got some really awesome bits as far as the events are ( That’s what got me interested in the Turkish Get Ups ). It’s out in Cali, and its in two months …  Some of the stuff I’ve never done before as they incorporate kettlebell’s and I don’t have one!

Let’s see, what else happened today. I do miss when I used to have my laptop right there with me so I could type out my thoughts in real time. I know I felt the Back Levers are getting better each time. My Left elbow joint was stressing a bit once I jumped back into my routines, but it’s gotten  used to it again. I eased it in nicely though I think as I didnt want to injure myself.

Seeing those events for the competition gave me some good ideas as to what I could incorporate in my workouts. Not only for the variety, but some of the workouts were practical. I’m all about that! The one that sticks out ( Other than the Turkish Get Ups ) is pulling 120 lbs 50 Feet. It just made me think of helping my dad when I was younger, dragging deer out of the woods. Good times 🙂

HERE‘s a link to the challenge! Let me know what you guys think

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
  • 17s Wall Handstand — 0s Freestanding
  • 9s Wall Handstand — 0s Freestanding
  • 34s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 11s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3:

  • 9s Advanced Tuck Front Lever

____________________________________________________________________________

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

Set 1: 

  • 8 L-Sit Dips

Set 2: 

  • 7 L-Sit Dips

Set 3: 

  • 6 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:

  • 2 Archer Pullups ( Left )
  • 2 Archer Pullups ( Right )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 7 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_____________________________________________________________________________

 

Sandbag Training: Alternating Back lunges with Calf Raises

Set 1:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats

Set 2:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats

Set 3:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats
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