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

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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
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18th of June, 2013 — Workout — PUNCH PUNCH BOX BOX!

WWWhats happening CONVICTS!!!!!!!!!

Finally able to make it back to the boxing gym after a few weeks hiatus. Shoulder was cooperative up until the last round of hitting the Heavy Bag. Worth it though, I held back on my Straight Right because I didnt want to mess that guy up again. I do love me some good ol’ boxing training though 🙂

There’s a few kids in the gym who’re fighting coming up this weekend, and another next month some time. I didnt get all the specifics, but I’m planning on watching the one this weekend. It’s pure boxing, the one next month is MMA

I like MMA, but it’s just not the same … which is why you’ve to love them both! If I had started young and trained to be a world champ, I’d absolutely choose boxing though.

As usual – Boxing rounds are three minutes long, with one minute breaks, and each workout is for three rounds Check it!

STAY STRONG!

-B

Boxing:

  • Shadow Boxing
  • Speed Bag
  • Heavy Bag
  • Jump Rope

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

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.

21st of May, 2013 — Workout — Heavy Bag, Speed Bag, Shadow Box, Jump Rope

BAM! Punchy punchy today ladies n gents. I almost didnt make it down to the gym today again. Was insanely hot today, for me at least. Was rocking out around 91 when I got out of the gym and back to my car. I didnt honestly look at it before I went in today. Some pretty intense heavy weights there today. Glad I don’t have to take their punches!

As always with my boxing, things are three rounds, with one minute rest between each. Boy was it hot today too!

Kid had on a good shirt today that said ‘Hard Work Pays Off’ Nothing we dont already know, but it was a nice little reminder today as I was already struggling with making it down there.

-B

Boxing:

  • Heavy Bag
  • Speed Bag
  • Shadow Boxing
  • Jump Rope