26th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Squats & Calf Raises

Whatup Convicts,

Forgot to post this last week!

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:

  • 14s Wall Handstand — 5s Freestanding
  • 25s Wall Handstand — 2s Freestanding
  • 17s Wall Handstand — 4s Freestanding
  • 37s L-Sit ( On Rings )
  • 25s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 6 Tuck Planche Pushups

Set 3: 

  • 6.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 12s Advanced Tuck Back Lever

Set 3:

  • 13s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s 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: 

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

  • 4 Archer Pullups ( Left )
  • 4 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 Full Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Squats
  • 10 Calf Raises

Set 3:

  • 10 Full Squats
  • 10 Calf Raises
Advertisements

24th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups

Whatup Convicts,

Workout was yesterday, was another good day. Progressing slowly still 🙂 All I care about is progress ( & perfect form! )

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
  • 21s Wall Handstand — 2s Freestanding
  • 16s Wall Handstand — 0s Freestanding
  • 35s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 7 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

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 12s 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: 

  • 8 L-Sit Dips

Set 2: 

  • 9 L-Sit Dips

Set 3: 

  • 7 L-Sit 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:

  • 2 Archer Pullups ( Left )
  • 2 Archer Pullups ( Right )

___________________________________________________________________________________

22nd of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Alternating Back Lunges & Calf Raises

Whatup Convicts,

Got my order a bit messed up out there in the battle field. I completely forgot about the Planche Pushups! I know, I couldnt believe it either, as thats my favorite one, and the one goal I want the most … geesh. Glad I log all this, or I think I would’ve forgotten about them today! My Handstands were kind of lacking today. I’m betting on it being how windy it was, and pretty chilly. My hands were pretty cold there in the beginning. It’s what I get though for wearing a sleeveless tee.

I’m considering incorporating some Turkish Get Up’s in as part of my routine, have any of you ever experienced them? I think the 70lbs in the sandbag will do the trick with getting me working out with those.

I just got this email with an invite to compete in this 1st annual Unconventional Training competition.  It’s got some really awesome bits as far as the events are ( That’s what got me interested in the Turkish Get Ups ). It’s out in Cali, and its in two months …  Some of the stuff I’ve never done before as they incorporate kettlebell’s and I don’t have one!

Let’s see, what else happened today. I do miss when I used to have my laptop right there with me so I could type out my thoughts in real time. I know I felt the Back Levers are getting better each time. My Left elbow joint was stressing a bit once I jumped back into my routines, but it’s gotten  used to it again. I eased it in nicely though I think as I didnt want to injure myself.

Seeing those events for the competition gave me some good ideas as to what I could incorporate in my workouts. Not only for the variety, but some of the workouts were practical. I’m all about that! The one that sticks out ( Other than the Turkish Get Ups ) is pulling 120 lbs 50 Feet. It just made me think of helping my dad when I was younger, dragging deer out of the woods. Good times 🙂

HERE‘s a link to the challenge! Let me know what you guys think

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:

  • 16s Wall Handstand — 0s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 9s Wall Handstand — 0s Freestanding
  • 34s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

_______________________________________________________________________

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:

  • 11s 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: L-Sit Dips on Rings

Set 1: 

  • 8 L-Sit Dips

Set 2: 

  • 7 L-Sit Dips

Set 3: 

  • 6 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

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

Set 2:

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

Set 3:

  • 2 Archer Pullups ( Left )
  • 2 Archer Pullups ( Right )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 7 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_____________________________________________________________________________

 

Sandbag Training: Alternating Back lunges with Calf Raises

Set 1:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats

Set 2:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats

Set 3:

  • 10 Back Lunges ( Left )
  • 10 Back Lunges ( Right )
  • 20 Calf Squats

19th of September, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups

Hey Convicts,

Whats happening my fellow calisthenics enthusiasts! Writing this up the day after as I had my plate full after the workout again. Life never seems to slow down, and there’s always something to do after you think you’re done! AAAAAAnyway, super psyched to get in a full week of my routine again though. It honestly may be two weeks at this point, I can’t remember when I switched up my days. Checked out the progressions for the Dips on the rings, as I was able to accomplish my goal of three sets of ten. Those L-Sit Dips dont take prisoners let me tell you. A lot more difficult than I had anticipated, not only the strength requirement, but also the balance and technique. I probably couldve got more reps in, but I wanted my form to be 100% – as always. If you’ve been following me along for some time now, you know that I put form over everything else. There’s no reason to train it unless its perfect! It’ll not only waste your damnd time, but it will hinder your progress, and I dont have time for those shenanigans.

The Archer Pullups were also rough. As you can see my numbers dropped from the first time I did them, but that’s because I switched up the technique on them this time. The first time I did them, I was doing more of a Corn Cob Pullup without the push away from the bar at the end. I’d do the regular Pullup and then shift my body from one side to the other, and then back down. Now I do the Pullup and only put one arm out, lower myself and then do the same for the other arm. I feel as though this is more of what is being looked for. I also get to do ‘more’ Pullups using this technique.

Overall a great workout, but thats how I roll!

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:

  • 26s Wall Handstand — 4s Freestanding
  • 27s Wall Handstand — 3s Freestanding
  • 16s Wall Handstand — 0s Freestanding
  • 32s L-Sit ( On Rings )
  • 25s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6.5 Tuck Planche Pushups

Set 2: 

  • 5.5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3:

  • 10.5s Advanced Tuck Front Lever

____________________________________________________________________________

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

Set 1: 

  • 6 L-Sit Dips

Set 2: 

  • 8 L-Sit Dips

Set 3: 

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Archer Pullups on Rings

Set 1: 

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

Set 2:

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

Set 3:

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

 

17th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Archer Pullups, Sandbag Training

Hey Convicts,

Kind of in a hurry tonight, but here’s what was accomplished 🙂 Goood day overall, and I’ve upgrade to the next progression of Archer Pullups! Super fun, but incredibly hard!

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:

  • 20s Wall Handstand — 3s Freestanding
  • 15s Wall Handstand — 2s Freestanding
  • 28s Wall Handstand — 3s Freestanding
  • 28s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5.5 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 9s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3:

  • 10s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9.5s Advanced Tuck Front Lever

Set 3:

  • 8s 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: 

  • 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 with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

14th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

Hey Convicts,

( Written 09/16 )Kind of disappointed. It was another not so great weather day out again, thankfully it wasn’t raining though. I had logged my workout on my cell on the WordPress app, but I must’ve forgot to save the draft. I lost all the reps and any notes I had taken. Ah well, the only thing I know for certain was that I was able to get all the dips, and only eight and a half on the last set of Pulls. I also had a good day on the Handstand training, but again, I don’t remember!

You can’t change what you dont measure!

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:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s 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: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8.5 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises

12th of September, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Training

My oh my Convicts,

Todays workout was awesome! Not only was I able to get my own routine in again & it was pouring out  ( which was super relaxing and a nice temp change ), BUT …

I FINALLY GOT 30 L-Sit Wide Grip Pullups!!!!!!! ( & 30 Dips ) !!!!!!

I’m so pumped. One step closer to getting the One-Arm Chinup!! Think Archer Pull’s are next, I’m going to have to check the progressions as its been months I’ve been working on these guys.

Sorry so short tonight, but I’ve some plans that are needing tending to, catch you guys on Saturday!!!!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support <– DAMMIT I FORGOT THESE TODAY!!!
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

Skill Work:

I was unable to time these like I normally do as it was raining out today and I’ve learned my lesson that my Cell is NOT waterproof.

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s L-Sit ( On Rings )
  • ??s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3:

  • 8s 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: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 10 Wide Grip L-Sit Pullups

_____________________________________________________________________________

Sandbag Training: Full Body Squats with Calf Raises

Set 1:

  • 10 Full Body Squats & Calf Raises

Set 2:

  • 10 Full Body Squats & Calf Raises

Set 3:

  • 10 Full Body Squats & Calf Raises