1st of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Alternating Back Lunges & Calf Raises

Whatup Convicts,

So my phone died before I was able to save the workout yesterday … again. I do remember making fairly decent progress though on most of the workouts. Oh, and P.s. … I’M A CERTIFIED MovNat Trainer now!!!!!!!!!!!!!

MovNat Cert

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:

  • ??s Wall Handstand — 5s Freestanding
  • ??s Wall Handstand — 2s Freestanding
  • ??s Wall Handstand — 4s Freestanding
  • 37s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 7 Tuck Planche Pushups

Set 3: 

  • 6 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 11s Advanced Tuck Back Lever

Set 2: 

  • 12s Advanced Tuck Back Lever

Set 3:

  • 14s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 12s Advanced Tuck Front Lever

Set 3:

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

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

Set 1: 

  • 10 L-Sit Dips

Set 2: 

  • 8 L-Sit Dips

Set 3: 

  • 8 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 5 Archer Pullups ( Left )
  • 5 Archer Pullups ( Right )

Set 2:

  • 4 Archer Pullups ( Left )
  • 4 Archer Pullups ( Right )

Set 3:

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

___________________________________________________________________________________

Sandbag Training: Full Body Squats & Calf Raises

Set 1: 

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 3:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises
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