12th of November, 2013 — Workout — Regular Routineish

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 Wyork:

  • 24s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 20s Wall Handstand — 0s Freestanding
  • 21s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 9 Tuck Planche Pushups

Set 2: 

  • 6 Tuck Planche Pushups

Set 3: 

  • 6 Tuck Planche Pushups

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Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 10s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3:

  • 5s Advanced Tuck Front Lever

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One-Arm Pushup Progression: Wide Grip Pushups on Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3:

  • 9 Wide Grip Pushups

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One-Arm Chinup Progression: Wide Grip Pullups

Set 1: 

  • 10 Archer Pullups ( Left )

Set 2:

  • 10 Archer Pullups ( Left )

Set 3:

  • 6 Archer Pullups ( Left )

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Sandbag Training: Full Squats & Calf Raises

Set 1: 

  • 10 Full Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises