6th of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Planche, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

Great freaking day to crank out some Calisthenics dont you think?! I dont care if you dont think it is, because IT IS! Get out there and get your workouts in, trust me, when was the last time after your workout, you were wishing you didnt do it?! Can’t think of one right – its because it doesnt exist. Get your reps in, beat some personal goals and MOVE IT.

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:

25s Wall Handstand
25s Wall Handstand
40s Wall Handstand

21s Tuck L-Sit ( Hands Backwards, between two chairs )
19s Tuck L-Sit ( Hands Backwards, between two chairs )

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Planche Progression: Frog Stand & Tuck Planche

Getting a bit more and more each day. The balance for the Tuck Planche is getting better each time. Just have to stay consistent and persevere!

Set 1: Frog Stand

37s Frog Stand

Set 2: Tuck Planche

2.5s Tuck Planche

Set 3:

2.5s Tuck Planche

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Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Set 1: Tuck Back Lever

Two minute rest time between these boy boys for today’s workout. Like Steven said in Overcoming Gravity, these are stretching out my elbow’s. I’ve never had a workout do that before – its a strange feeling! Feeling good today though 🙂

5s Tuck Back Lever

Set 2:

6s Tuck Back Lever

Set 3:

7s Tuck Back Lever

Set 1: Tuck Front Lever

Two minute break for these Front one as well. It’s funny to me, the times increase as the sets increase for the Tuck Back Lever’s, but the time’s decrease as the sets increase with these Front ones! It definitely feels awesome though increasing the times!!

8s Tuck Front Lever

Set 2:

7s Tuck Front Lever

Set 3:

6s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Going with another Two minute rest time between these sets as well. Seems to be working out well for me. I’m not sure if I’ve mentioned but the elevation that I’m currently at is about waist level – Seems to be a good height to start. I’m going to have to drop it down though next week I’m thinking. I want to get it so I can get two different workouts, each set with ten reps.

Let me tell you what though, I had to persevere through those last few reps of the second set. This third one is going to be brutal 🙂 BRING IT!

Set 1:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

Set 2:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

Set 3:

10 Elevated OAPU’s ( Left )
10 Elevated OAPU’s ( Right )

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One-Arm Chinup Progression: L-Sit Pullups

Upped the rest time for these to Three minutes … because I can! haha – Great mood today, it makes working out that much more enjoyable. And to think that before I got home I didnt want to workout this evening … what was I thinking! I know the hardest part is just starting, the actual workout is very relaxing and releasing those endorphin’s is kick A – Remember that Convicts!!

Set 1: L-Sit Pullup

8 L-Sit Pullups

Set 2:

7 L-Sit Pullups

Set 3:

6 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Per my previous post, all sandbag training is done using the Brute Force Sandbags, with 70lbs in them. I love this little Sandbag.

Only taking one minute break’s for these – They dont seem to work my legs hard. I’m going to have to figure something else out for them.

Set 1: Squats

10 Full Squats

Set 2: Dead Lifts

10 Dead Lifts

Set 3: Walking Lunges

10 Walking Lunges ( Left )
10 Walking Lunges ( Right )

2nd of March, 2013 — Workout — Wall Handstand, Tuck L-Sit, Frog Stands, Tuck Back / Front Lever, Elevated OAPU, L-Sit Pullups, Squats, Dead Lifts & Walking Lunges

Hey o Convicts!!!

Hows your workouts been treating you this week? I’m so pumped to be on my new Overcoming Gravity routine, and boy is it kicking my ass – especially those Front & Back Lever progressions. I’ve never tried anything like that before, and its new and exciting being inverted for a workout. I cant wait for the damn’d snow to go away though so I’ll be able to get the rings ( Found HERE ) up out on the trees for a better range of motion. As I had written in the post below the Lever’s, I would appreciate some feedback on my form for them. I feel the Pullup bar that I currently use hinders my ROM a bit with them.

As always, 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:

With these first two sets I’m working on getting the balance down – Trying to get my feet to stay off the wall and hold a true Freestanding Handstand. So far I’m able to accomplish a few seconds each time, but I know that as long as the times keep increasing the easier it’ll become. I was able to get it balanced for ~ three seconds the second set so there’s some sort of progress! The third set is just trying to max out the hold.

Eh, got a little antsy with the duration hold. I wanted it to be balanced so bad so I fell! Ah well.

25s Wall Handstand
25s Wall Handstand
45s Wall Handstand

18s Tuck L-Sit ( Hands Sideways, between two chairs )
15s Tuck L-Sit ( Hands Sideways, between two chairs )

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Planche Progression: Frog Stand & Tuck Planche

Decided today to try to move onto the next step as these Frog Stands aren’t too challenging. Going to do two sets of them, and use the third set for the Tuck Planche. Let’s see how long I can hold it!

Ha, not long, but it’s a start. Leaves lots of room for improvement and progress.

Set 1: Frog Stand

40s Frog Stand

Set 2:

20s Frog Stand

Set 3: Tuck Planche

1.5s Tuck Planche

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Lever Progression’s: Tuck Back Lever & Tuck Front Lever

Hey guys, I’m going to upload a video of my form. It doesn’t seem like I’m doing 100% correct based on the description and my limitation for room at the moment. It will become much better once the winter is finally done and I can go out and put rings up out in the trees!

But, let me know what I can do to improve on my form for these, it would be greatly appreciated.

Set 1: Tuck Back Lever

4s Tuck Back Lever

Set 2:

4s Tuck Back Lever

Set 3:

5s Tuck Back Lever

Set 1: Tuck Front Lever

5s Tuck Front Lever

Set 2:

4s Tuck Front Lever

Set 3:

3s Tuck Front Lever

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One-Arm Pushup Progression: Elevated OAPU

Damn after those Tuck Levers and Tuck Planches, my shoulders are beat to hell. I’m going to enjoy the next two days off! I lied, I wont enjoy it, but my body will be super happy about being able to recover so nicely.

Set 1:

8 Elevated OAPU’s ( Left )
8 Elevated OAPU’s ( Right )

Set 2:

8 Elevated OAPU’s ( Left )
8 Elevated OAPU’s ( Right )

Set 3:

8 Elevated OAPU’s ( Left )
8 Elevated OAPU’s ( Right )

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One-Arm Chinup Progression: L-Sit Pullups

I had a four minute rest time between each set, I think that’s why I was able to complete six reps for each set. My abs were burning on that last set though

Set 1: L-Sit Pullup

6 L-Sit Pullups

Set 2:

6 L-Sit Pullups

Set 3:

6 L-Sit Pullups

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Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges

Per my last post, all sandbag training is done using the Brute Force Sandbags, with 70lbs in them. I love this little Sandbag. I can’t wait for it to be nicer out so I can incorporate the Sandbag in with my running.

Set 1: Squats

10 Full Squats

Set 2: Dead Lifts

10 Dead Lifts

Set 3: Walking Lunges

10 Walking Lunges ( Left )
10 Walking Lunges ( Right )

Make Health Last

Awesome! Wish there was a place like this around me.

Hey Convicts,

Just subscribed to this awesome magazine –> My Mad Methods

In the first article I was reading it was showcasing this awesome gym down in North Carolina. Really wish there was something like this around where I am. I love unconventional training methods, and ( obviously ) especially Calisthenics! This really made me want to train!!

-B