22nd of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Wide Grip Pullups, Sandbag Squats & Calf Raises

Hows things Convicts?

Posting this a day late. It was freezing yesterday though! Cold for working out at least, and its only going to be getting colder too. Some numbers went down, some numbers went up. Nothing out of the ordinary. I was pleased with my progress on the Advanced Tuck Front Lever though. They’re coming along nicely. I think the Back versions are much easier though … well as easy as any lever can be ūüėČ

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 ‚ÄĒ ?s Freestanding
  • ??s Wall Handstand ‚ÄĒ ?s Freestanding
  • ??s Wall Handstand ‚ÄĒ ?s Freestanding
  • 33s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8.5 Tuck Planche Pushups

Set 2: 

  • 6.5 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

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

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

Set 1: 

  • 10 L-Sit Dips

Set 2: 

  • 9 L-Sit Dips

Set 3:

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups on Rings

Set 1: 

  • 10 Wide Grip Pullups

Set 2:

  • 10 Wide Grip Pullups

Set 3:

  • 7 Wide Grip Pullups

___________________________________________________________________________________

Sandbag Training: Full Squats & Calf Raises

Set 1: 

  • 10 Squats
  • 10 Calf Raises

Set 2:

  • 10 Squats
  • 10 Calf Raises

Set 3:

  • 10 Squats
  • 10 Calf Raises
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