17th of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Archer Pullups, Sandbag Alternating Back-Lunges & Calf Raises

How was your workout?!

I was struggling to get myself to workout today. I can always get myself with ‘what else do you’ve to do?’

I had to stop this post midway, and I lost all of my thoughts already =( Ah well, check back in soon I’ll be posting for sure 🙂

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:

  • 23s Wall Handstand — 3s Freestanding
  • 28s Wall Handstand — 3s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 32s L-Sit ( On Rings )
  • 21s 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: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

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:

  • 13s 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:  Dips on Rings

Set 1: 

  • 10 Dips

Set 2: 

  • 10 Dips

Set 3:

  • 10 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

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

Set 2:

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

Set 3:

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

___________________________________________________________________________________

Sandbag Training: Alternating Back Lunges & 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
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s