17th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings,L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

Leave me some love if you’ve been having a good 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 )

Skill Work:

  • 14s Wall Handstand — 0s Freestanding
  • 15s Wall Handstand — 0s Freestanding
  • 22s Wall Handstand — 2s Freestanding
  • 18s L-Sit ( Using the rings )
  • 16s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4.5 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 7s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3: 

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 10s Advanced Tuck Front Lever

Set 2: 

  • 8s Advanced Tuck Front Lever

Set 3: 

  • 7.5s 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: L-Sit Pullups on Rings

Set 1: 

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3: 

  • 7 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Full Squats with Calf Raises

  • 10 Full Squats with Calf Raises

Set 2: 

  • 10 Full Squats with Calf Raises

Set 3:

  • 10 Full Squats with Calf Raises
Advertisements

15th of June, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings,L-Sit Pullups, Sandbag Training, Jump Rope, Running

Hey o’ Convicts,

So I couldnt wait until monday. My shoulder seems to be fine, havent had any issues with it for the past two – three days. Been doing some shoulder rehab, just general stretching and focusing on the rotation. And I’ve really missed the stress relief that working out provides.

Finally a nice day out today as well, its been awfully rainy around here most of the week. I guess that’s good for me because I was taking it easy this week!

Leave me some love if you’ve been having a good week! STAY STRONG!

-B

Warmup:

I pretty rarely have thoughts for the Warmup, but I decided to do the Straight Arm Support on the rings today … holy hell, that’s a lot more intense on all those little stabilizer muscles!

  • 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 — 0s Freestanding
  • 23s Wall Handstand — 4s Freestanding
  • 18s Wall Handstand — 2s Freestanding
  • 15s L-Sit ( Using the rings )
  • 15s L-Sit ( Using the rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 3.5 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Lever work’s back on the Rings thankfully.

Set 1: Tuck Back Lever

  • 18s Tuck Back Lever

Set 2: Advanced Tuck Back Lever

  • 6s Tuck Back Lever

Set 3: 

  • 7s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

Boo, lost a few seconds off the Front Levers. I’ll get it back though. I wasnt expecting to be back right where I left off – Although that’d rock

  • 6s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 7s 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: L-Sit Pullups on Rings

Like I mentioned in a prior thought, think the warmup for todays workout. I DONT LIKE REGRESSION…

Set 1: 

  • 10 L-Sit Pullups

Set 2:

  • 9 L-Sit Pullups

Set 3: 

  • 6 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Walking Squats

  • 10 Walking Squats

Set 2: Jump Rope

  • 12, three-minute rounds with one minute rest between

_______________________________________________________

Running:

  • Ran ~ 2.5 miles, didnt have my phone on me to time it, but I’m sure it was fairly slow. I was exhausted even before I began, but for some reason I had this urge to do it.

6th of June, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on bars,L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

-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:

  • 11s Wall Handstand — 0s Freestanding
  • 9s Wall Handstand — 2s Freestanding
  • 32s Wall Handstand — 2s Freestanding
  • 18s L-Sit ( Hands Backwards, between two chairs )
  • 15s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Woot +.5 on the first set! PROGRESS!

Set 1: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Raining again. No Advanced Tuck Back’s on the pullup bar 🙂

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 20s Tuck Back Lever

Set 3: 

  • 14s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 9s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 7s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Wide Grip Pushups On Bars

Set 1: 

  • 10 Wide Grip Pushups

Set 2: 

  • 10 Wide Grip Pushups

Set 3: 

  • 9 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: L-Sit Pullups

Set 1: 

  • 10 L-Sit Pullups

Set 2:

  • 10 L-Sit Pullups

Set 3: 

  • 9 L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Full Squats

  • 10 Full Squats

Set 2:

  • 10 Full Squats

Set 3: Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

3rd of June, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Ring Pushups, L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

OLYMPIC RING DAYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY

I’m pumped for todays workout, as you can see I got my rings today! I had done a few other workouts in the past few days, but I didnt quite make it to posting the numbers. Nothing too fancy, as I wasn’t really doing my normal routine. I did a lot of Jump Roping, and just general exercises. I was helping my buddy move up to the third floor with no elevator, so I’d say I put in some good work the past few days 🙂

-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:

  • 15s Wall Handstand — 0s Freestanding
  • 21s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 2s Freestanding
  • 18s L-Sit ( Hands Backwards, between two chairs )
  • 14s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: Advanced Tuck Back Lever 

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 7s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 6s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Ring Pushups

Set 1: Ring Pushups

  • 10 Ring Pushups

Set 2: 

  • 10 Ring Pushups

Set 3: 

  • 10 Ring Pushups

_____________________________________________________________________________

One-Arm Chinup Progression:  L-Sit Pullups

Little bit disappointed with these suckers today. I havent done them consistently, and they were on the rings today. It’s still disappointing to regress on them though =(

Set 1: 

  • 10  L-Sit Pullups

Set 2:

  • 9  L-Sit Pullups

Set 3: 

  • 6  L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Hill Springs

Set 1: 

  • 352 Yards x 2

Set 2:

  • 362 Yards x 2

28th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

Damn. Been caught up in the craziness of life and havent been able to either get myself motivated, or on the days where I’m feeling it, I just can’t seem to find the motivation. I just ordered THESE badboys, and can’t wait to start incorporating them into my workouts. I feel like they’ll be a fantastic ally.

-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 Wall Handstand — 3s Freestanding
  • 14s Wall Handstand — 0s Freestanding
  • 18s Wall Handstand — 2s Freestanding
  • 17s L-Sit ( Hands Backwards, between two chairs )
  • 14s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Decided to nix the ol’ Tuck Planche’s and start cranking out the Pushup variation. It’s actually the first progress in the OG book, but I wanted to get the balance & strength aspect down a bit more before going full bore into these.

I think this move has paid off as I can keep the balance up now while doing the Tuck Planche Pushups.

Set 1: Tuck Planche Pushups

  • 3.5 Tuck Planche Pushups

Set 2: 

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Dropping back down the regular Tuck Back Lever’s for today as its wet out … and I haven’t done them in ~ one week 😦

Set 1: Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 15s Tuck Back Lever

Set 3: 

  • 12s Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 8s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 6s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1: 

  • 7 Elevated OAPU’s ( Left )
  • 7 Elevated OAPU’s ( Right )

Set 2: 

  • 6 Elevated OAPU’s ( Left )
  • 6 Elevated OAPU’s ( Right )

Set 3: 

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 6 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Sandbag Squats & Calf Raises

Set 1: Full Squats

  • 10 Full Squats

Set 2:

  • 10 Full Squats

Set 3: Calf Raises

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

20th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

Hey o’ Convicts,

Damn, things’ve been a bit sketchy around these parts for a few weeks now. My body is definitely not cut out for this hot weather. I feel like I’m going to overheat at any moment sometimes!

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 — 4s Freestanding
  • 14s Wall Handstand — 2s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 16s L-Sit ( Hands Backwards, between two chairs )
  • 15s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

Moving the Pushup variation to the second set – because I do what I want!

Set 1: 

  • 10s Tuck Planche

Set 2: Tuck Planche Pushups

  • 3 Tuck Planche Pushups

Set 3: 

  • 3 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Got a +2 on the second set of the Advanced Tuck Back Lever. Not bad Not bad. My landlord cut down most of the branches in my backyard unfortunately. I’m going to have to purchase some of those Olympic rings now. Its OK though as I’ve wanted them since the winter!

BAM +3 on the third set! I’ll take it 🙂

Can’t seem to progress past the seven seconds of the first set for the Advanced Tuck Front Lever’s … Suppose the second and third set weren’t too shabby. Got a few more seconds for each rep. That first one though, seems to get me every time. Could be my muscles are not quite ready for the strength requirements during the first set. It seems that the first set on each back & front was the lowest time.

Set 1: Advanced Tuck Back Lever

  • 6s Advanced Tuck Back Lever

Set 2: 

  • 8s Advanced Tuck Back Lever

Set 3: 

  • 8s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3: 

  • 5s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Sandbag Pushups

Switching things up a little bit. I’m going to put my Bruteforce Sandbag on my back full of 70lbs of sand, and crank out some Full, Wide Grip & Diamond Pushups.

HOT DAMN!!!!!!!! The Diamond variation put the ol’ hurt on! Glad those suckers are done.

Set 1: Full

  • 9 Sandbag Full Pushups

Set 2: Wide Grip

  • 8 Wide Grip Pushups

Set 3: Diamond

  • 3 Diamond Pushups

_____________________________________________________________________________

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

Woot! Got to the magic number of 10 for the first set! Let’s see how many I lose on the next two 🙂 haha Progress is there at least!!!!!!!!

Man I don’t even care about the last set – and by ‘I don’t care’ I mean, I’ve progressed one rep for the first two sets so if I can break even on the last set, then it’s been a good day. One of the hottest day’s I’ve worked out in, in awhile. It’s freaking 83 out, I DON LIKE!!

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 7 Wide Grip L-Sit Pullups

Set 3: 

  • 5 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: HILL SPRINTS!!!!!!

Brought these fun guys back in. I can already feel my hammies hurting. I also had the bright idea of doing five Walking Squats on each side every 50 paces on the way down the hill. I’m not sure what’s wrong with me. I always have to make things so much more harder! I remember thinking after my first run up, ‘hey, you know what would make this more fun … if I did Walking Squats on the way down! Go me.’

Set 1:

  • 352 Yards x 2

Set 2:

  • 352 Yards x 2
  • 20 or so Walking Squats, I didnt think of counting because they suck haha.

15th of May, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Elevated OAPU,Wide Grip L-Sit Pullups, Sandbag Training

 

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:

  • 8s Wall Handstand — 0s Freestanding
  • 23s Wall Handstand — 2s Freestanding
  • 17s Wall Handstand — 0s Freestanding
  • 15s L-Sit ( Hands Backwards, between two chairs )
  • 10s L-Sit ( Hands Backwards, between two chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche

+1 to the Tuck Planche Pushup!

Set 1: 

  • 10s Tuck Planche

Set 2:

  • 8s Tuck Planche

Set 3: Tuck Planche Pushups

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 4s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3: 

  • 5s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 7s Advanced Tuck Front Lever

Set 2: 

  • 5s Advanced Tuck Front Lever

Set 3: 

  • 4s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Elevated OAPU

Set 1:

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

Set 2:

  • 6 Elevated OAPU’s ( Left )
  • 6 Elevated OAPU’s ( Right )

Set 3:

  • 5 Elevated OAPU’s ( Left )
  • 5 Elevated OAPU’s ( Right )

_____________________________________________________________________________

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

After the first set my right shoulder started acting up. I was watching out for it while doing the OAPU’s but nothing ever came of it. It was hurting a lil bit yesterday, and has been for a lil bit now. Not sure what the deal is. That being said, I’m only going to crank out two sets today.

Set 1: 

  • 9.5 Wide Grip L-Sit Pullups

Set 2:

  • 6 Wide Grip L-Sit Pullups

Set 3: 

  • 6 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Leg Training: Full Squats

Set 1:

  • 10 Full Squats

Set 2:

  • 10 Full Squats

Set 3:

  • 10 Full Squats