11th of March, 2014 — Workout — Push / Pull

Five minutes of Jump roping – Hot damn I’m sloppy!

Alternating OAPU:

  • 6

Pullups:

  • 5
  • 3 up

Military Press: Feet elevated

  • 9 up

Ring Rows!

  • 6
  • 4 knees bent
  • 3
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12th of November, 2013 — Workout — Regular Routineish

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 Wyork:

  • 24s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 20s Wall Handstand — 0s Freestanding
  • 21s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 9 Tuck Planche Pushups

Set 2: 

  • 6 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: 

  • 9s Advanced Tuck Back Lever

Set 3:

  • 10s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

  • 5s Advanced Tuck Front Lever

Set 2: 

  • 6s Advanced Tuck Front Lever

Set 3:

  • 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:

  • 9 Wide Grip Pushups

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups

Set 1: 

  • 10 Archer Pullups ( Left )

Set 2:

  • 10 Archer Pullups ( Left )

Set 3:

  • 6 Archer Pullups ( Left )

___________________________________________________________________________________

Sandbag Training: Full 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

22nd of October, 2013 — Workout — Convicts, lets talk …

My fellow convicts,

Today was an excellent test of my perseverance and motivation. That shit was so cold out there today for me. My body is absolutely not ready for that yet. I’m not sure what it was, and it wasn’t even snowing but that it was cold! That was a pretty intense battle going on in my head for about two hours before the I got out of work. It was actually kind of amusing. I’m never really sure how I can convince myself once I get on that negative train for so long!

Alas, I’ve come out ahead. Lost a few seconds on the Back Lever as well as the First round of the L-Sit’s. I also improved on a few things, so it all balances out. I was a bit disappointed in my Archer Pullups a bit today, but I’ll get it back. I need to setup my pullup station so that I can just workout in my apt again. I dont want to, but maybe once my body has acclimated to the cold I’ll go back out to the park.

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 Wyork:

  • 19s Wall Handstand — 2s Freestanding
  • 25s Wall Handstand — ?s Freestanding
  • 16s Wall Handstand — ?s Freestanding
  • 32s L-Sit ( On Rings )
  • 23s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 7 Tuck Planche Pushups

Set 3: 

  • 6.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 13s Advanced Tuck Back Lever

Set 2: 

  • 12s 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: 

  • 10 L-Sit Dips

Set 2: 

  • 10 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 )

___________________________________________________________________________________

Sandbag Training: Alternating Back Lunges & Calf Raises

Set 1: 

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 3:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

22nd of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Wide Grip Pullups, Sandbag Squats & Calf Raises

Hows things Convicts?

Posting this a day late. It was freezing yesterday though! Cold for working out at least, and its only going to be getting colder too. Some numbers went down, some numbers went up. Nothing out of the ordinary. I was pleased with my progress on the Advanced Tuck Front Lever though. They’re coming along nicely. I think the Back versions are much easier though … well as easy as any lever can be 😉

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:

  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • ??s Wall Handstand — ?s Freestanding
  • 33s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8.5 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

  • 11s Advanced Tuck Back Lever

Set 2: 

  • 12s Advanced Tuck Back Lever

Set 3:

  • 14s 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: 

  • 10 L-Sit Dips

Set 2: 

  • 9 L-Sit Dips

Set 3:

  • 7 L-Sit Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups on Rings

Set 1: 

  • 10 Wide Grip Pullups

Set 2:

  • 10 Wide Grip Pullups

Set 3:

  • 7 Wide Grip Pullups

___________________________________________________________________________________

Sandbag Training: Full Squats & Calf Raises

Set 1: 

  • 10 Squats
  • 10 Calf Raises

Set 2:

  • 10 Squats
  • 10 Calf Raises

Set 3:

  • 10 Squats
  • 10 Calf Raises

17th of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Archer Pullups, Sandbag Alternating Back-Lunges & Calf Raises

How was your workout?!

I was struggling to get myself to workout today. I can always get myself with ‘what else do you’ve to do?’

I had to stop this post midway, and I lost all of my thoughts already =( Ah well, check back in soon I’ll be posting for sure 🙂

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
  • 28s Wall Handstand — 3s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 32s L-Sit ( On Rings )
  • 21s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 8 Tuck Planche Pushups

Set 2: 

  • 7 Tuck Planche Pushups

Set 3: 

  • 5.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 10s Advanced Tuck Back Lever

Set 2: 

  • 11s Advanced Tuck Back Lever

Set 3:

  • 13s 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:  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: 

  • 4 Archer Pullups ( Left )
  • 4 Archer Pullups ( Right )

Set 2:

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

Set 3:

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

___________________________________________________________________________________

Sandbag Training: Alternating Back Lunges & Calf Raises

Set 1: 

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 3:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises