10th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Another glorious day to push yourself with some rings dont you 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

Skill Work:

  • 10s Wall Handstand — 0s Freestanding
  • 10s Wall Handstand — 2s Freestanding
  • 8s Wall Handstand — 0s Freestanding
  • 22s L-Sit ( Hands Backwards on Chairs )
  • 17s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 .5Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s 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: Wide Grip Pushups on Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-minute rounds, with one minute rest
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8th of July, 2013 — Workout — L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups

Hey Convicts,

Finally got all moved into my new place … not my favorite thing. I also got rained out yesterday and had to take my shorts off to cover up my laptop and run back into my house!

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:

  • 18s L-Sit ( Using the rings )
  • 16s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 6s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 10s Advanced Tuck Front Lever

Set 3: 

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9.5 Wide Grip L-Sit Pullups

Set 3: 

  • 8 Wide Grip L-Sit Pullups

 

2nd of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Reverse Squats

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!!!!!

I know you’ve all missed me terribly, dont worry baby birds, I’m back! I was on a bit of a vacation catching some rays and beautiful ladies in bikini’s. Whats the point of putting in all of this work and not sharing it 🙂 I joke, well not really, but that’s not the only reason I workout. Anyway, I’m going to have to cut a few things down today as I’ve some plan later. REGARDLESS of my limited time, I’m still making time to write all this out and workout. Enough of the typing, lets put in some work!

P.s. It’s my birthday month, so my entries may be a bit lacking as I do celebrate the entire month 😉

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support

Skill Work:

  • 12s Wall Handstand — 0s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 24s L-Sit ( Hands Backwards on Chairs )
  • 16s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1:  Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 20s  Tuck Back Lever-

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Pushup Variety

Set 1: 

  • 10 Wide Grip Pushups ( Elevated Feet )

Set 2: 

  • 10 Military Pushups

Set 3: 

  • 10 Diamond Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Reverse Squats

Set 1:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )

Set 2:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )

26th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Hey o’ Convicts,

Basically a full workout today, had to cut out the Sandbag Squats tonight, as well as cut the Jump Rope by half.

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:

  • 32s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 29s Wall Handstand — 2s Freestanding
  • 28s L-Sit ( Using the rings )
  • 19s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 4 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: 

  • 11s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 16s Advanced Tuck Front Lever

Set 2: 

  • 14s Advanced Tuck Front Lever

Set 3: 

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds

24th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Walking Squats, Jump Rope

Hey o’ Convicts,

Hot damn, I’m surprised I lasted those twelve rounds of Jumping Rope. It was incredibly hot today, for me at least. Got my sweat on though and held tough.  Another great day today, I love it when I’m looking forward to working out after work. In some weird way it’s like opening a birthday present when I was younger. The excitement, and the anticipation get me! Haha, maybe I’m just crazy? I know some of you convicts get that giddy – LETS DO THIS – feeling .. if not maybe you SHOULD!!!!

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:

  • 10s Wall Handstand — 0s Freestanding
  • 20s Wall Handstand — 2s Freestanding
  • 10s Wall Handstand — 0s Freestanding
  • 26s L-Sit ( Using the rings )
  • 17s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4.5 Tuck Planche Pushups

Set 3: 

  • 3.5 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: 

  • 12s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 14s Advanced Tuck Front Lever

Set 2: 

  • 13s Advanced Tuck Front Lever

Set 3: 

  • 10s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Walking Squats

Set 1:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

Set 2:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

_______________________________________________________________________

Jump Rope:

  • Twelve 3-Minute rounds with one-minute rest between the rounds

21st of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Hey o’ Convicts,

Another kick A day for calisthenics and ring work dont you think? Made some gains today, can’t recall specifically, but I know overall everything was a + today. Body’s feeling good and strong! You’d better not be slacking today!!

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:

  • 22s Wall Handstand — 2s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 22s Wall Handstand — 0s Freestanding
  • 24s L-Sit ( Using the rings )
  • 19s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 3 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

  • 15s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

Set 3: 

  • 9s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

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: 

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds

19th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Sandbag Training, Jump Rope

Hey o’ Convicts,

Another fantastic day to hang around in the trees on my Olympic Rings – Wish you guys were here to workout with me!

-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 — 1.5s Freestanding
  • 20s Wall Handstand — 0s Freestanding
  • 25s Wall Handstand — 0s Freestanding
  • 22s L-Sit ( Using the rings )
  • 18s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4.5 Tuck Planche Pushups

Set 2: 

  • 3.5 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 8s Advanced Tuck Back Lever

Set 2: 

  • 10s Advanced Tuck Back Lever

Set 3: 

  • 9s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 12s Advanced Tuck Front Lever

Set 2: 

  • 9s Advanced Tuck Front Lever

Set 3: 

  • 8s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Rings

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 10 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 9 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Walking Squats

Set 1: 

  • 10 Walking Squats

Set 2: 

  • 10 Walking Squats

Set 3:

  • 10 Walking Squats

______________________________________________________________________

Jump Rope:

  • Six 3-Minute rounds with one-minute rest between the rounds