14th of January — Workout — Decline Pushups, Military Presses, Close Grip Pushups, Dips

Well well well ….

If it isn’t my favorite convicts. How’re you fellow calis enthusiasts doing today? I know you’re doing well, its just a formality. It’s bittersweet being back, had a nice little trip down to the island that is long for the weekend. I had a good time, but I miss you all … really I did! OK, so I didnt really miss you all that bad, but I sure as hell did miss posting on what was accomplished.

I’m a bit disappointed on how my measurements came out, but I know that they’ll get back to where they once were. I also miss my ring workout so bad ( I think I’ve mentioned this in every post haha ).

Anyway, onto Block II – Strength block. Incase you missed the previous posts I’m doing the Intermediate routine from You Are Your Own Gym again until I can figure out  a way to get back to my Overcoming Gravity routine. I’ve heard rumors that author Steven Low is almost finished with his Overcoming Gravity II.

I’ve some final touches on my program to work out, so I’ll leave you with that.

STAY STRONG!

-B

P.s. The strength block is Interval training.

Decline Pushups:

• 12 Decline Pushups
• 12 Decline Pushups
• 12 Decline Pushups

______________________________________________________

Military Presses:

• 12 Military Presses
• 12 Military Presses
• 12 Military Presses

______________________________________________________

Close Grip Pushups ( a.k.a. Diamond Pushups ):

• 12 Diamond Pushups
• 12 Diamond Pushups
• 12 Diamond Pushups

______________________________________________________

Dips:

• 9 Dips
• 10 Dips
• 10 Dips

8th of January, 2014 — Workout — Military Pushups, Sandbag Rows, Military Presses, Let Me In’s

How you doin’ 😉

Whats up you crazy Convicts! Surviving this excellent weather we’re having eh? With so many international viewers of this amazing blog, I’m sure some of you lucky ducks are! We got into the double digits today though, so that was pretty awesome. Almost busted out the shorts … haha I’m so funny right? I know, I know I am. How lucky of my girlfriend is to hear such amazing jokes all the time. I’d be jealous of her if I wasnt me … OK I’m getting out of control.

BACK TO BUSINESS

I’m going to whine about not having my rings and all that jazz setup again because, well, I miss using them. I feel like my progress is sinking with my Levers and my Planche Pushup progress. Not only feel, but I know its diminishing … I digress. I’ll get it back right? Right.

The You Are Your Own Gym is still an amazing program for what limited resources I’ve available to me right now so I’ll take it. Better something than nothing right? I like how ask these questions, and pppretty much nobody answers! I’m thankful for all of you followers though, and hopefully I inspire at least one of you occasionally to kick it up a notch, and get out there and progress towards your goals. I know this blog is mainly for my own ‘fun’, but I do appreciate you all. As you can see from my last post I had over 15k of you view this blog last year alone. Not bad for no promotion other than tagging my posts and search engines. I occasionally post something on a forum and link back to this, but overall you guys just seem to find me. It’s kind of like a small multinational little community we’ve got going on here. I’ve been toying with the idea of setting up the site for real, and opening up a forum. Would anyone be interested in that?

STAY STRONG!!

-B

Military Pushups:

• 1 Military Pushup
• 2 Military Pushups
• 3 Military Pushups
• 4 Military Pushups
• 5 Military Pushups
• 6 Military Pushups

• 7 Military Pushups

• 6 Military Pushups
• 5 Military Pushups
• 4 Military Pushups
• 3 Military Pushups
• 2 Military Pushups
• 1 Military Pushup
• 2 Military Pushups
• 3 Military Pushups

• 4 Military Pushups

• 3 Military Pushups
• 2 Military Pushups
• 1 Military Pushup
• 2 Military Pushups
• 3 Military Pushups
• 4 Military Pushups

______________________________________________

Sandbag Rows:

• 1 Sandbag Row
• 2 Sandbag Rows
• 3 Sandbag Rows
• 4 Sandbag Rows
• 5 Sandbag Rows
• 6 Sandbag Rows
• 7 Sandbag Rows
• 8 Sandbag Rows

______________________________________________

Military Presses:

• 1 Military Press
• 2 Military Presses
• 3 Military Presses
• 4 Military Presses
• 5 Military Presses
• 6 Military Presses
• 7 Military Presses
• 8 Military Presses

______________________________________________

Let Me In’s

• 1 Let Me In
• 2 Let Me In’s
• 3 Let Me In’s
• 4 Let Me In’s
• 5 Let Me In’s
• 6 Let Me In’s
• 7 Let Me In’s

• 8 Let Me In’s

• 7 Let Me In’s
• 6 Let Me In’s
• 5 Let Me In’s

 

5th of January, 2014 — Workout — Wide Grip Pushups, Sandbag Rows, Military Presses & Let Me In’s

BA BA BA BAMMM!!!

Hot damn I forgot how much I love working out. I also forgot how much discipline that’s needed as well as perseverance. That was rough towards the last few minutes of the Sandbag Rows & Let Me In’s.

I’m definitely feeling better though so that also helps 🙂 I really need to find a way to get my Overcoming Gravity routine back. I’m a bit limited with the damn’d winter killing all my good tree spots. I RRRRRRRRReally cant bring myself to get a gym membership just so I can do my Calisthenics & Rings workouts haha. Hmmm.. maybe I can find a gymnastics gym around here. That might be my best bet for the winter.

How’re y’all doing Convicts?!

STAY STRONG!

-B

Wide Grip Pushups:

• 1 Wide Grip Pushup
• 2 Wide Grip Pushups
• 3 Wide Grip Pushups
• 4 Wide Grip Pushups
• 5 Wide Grip Pushups
• 6 Wide Grip Pushups

• 7 Wide Grip Pushups

• 6 Wide Grip Pushups
• 5 Wide Grip Pushups
• 4 Wide Grip Pushups
• 3 Wide Grip Pushups
• 2 Wide Grip Pushups
• 1 Wide Grip Pushup
• 2 Wide Grip Pushups
• 3 Wide Grip Pushups
• 4 Wide Grip Pushups

• 5 Wide Grip Pushups

• 4 Wide Grip Pushups
• 3 Wide Grip Pushups
• 2 Wide Grip Pushups
• 1 Wide Grip Pushup
• 2 Wide Grip Pushups
• 3 Wide Grip Pushups

________________________________________

Sandbag Rows:

• 1 Sandbag Row
• 2 Sandbag Rows
• 3 Sandbag Rows
• 4 Sandbag Rows
• 5 Sandbag Rows
• 6 Sandbag Rows

• 7 Sandbag Rows

• 6 Sandbag Rows
• 5 Sandbag Rows
• 4 Sandbag Rows
• 3 Sandbag Rows
• 2 Sandbag Rows
• 1 Sandbag Row
• 2 Sandbag Rows

• 3 Sandbag Rows

• 2 Sandbag Rows

________________________________________

Military Press:

• 1 Military Press
• 2 Military Presses
• 3 Military Presses
• 4 Military Presses
• 5 Military Presses

• 6 Military Presses

• 5 Military Presses
• 4 Military Presses
• 3 Military Presses
• 2 Military Presses
• 1 Military Press
• 2 Military Presses
• 3 Military Presses

• 4 Military Presses

• 3 Military Presses
• 2 Military Presses
• 1 Military Press
• 2 Military Presses
• 3 Military Presses

________________________________________

Let Me In’s:

• 1 Let Me In
• 2 Let Me In’s
• 3 Let Me In’s
• 4 Let Me In’s
• 5 Let Me In’s

• 6 Let Me In’s

• 5 Let Me In’s
• 4 Let Me In’s
• 3 Let Me In’s
• 2 Let Me In’s
• 1 Let Me In
• 2 Let Me In’s
• 3 Let Me In’s

• 4 Let Me In’s

• 3 Let Me In’s
• 2 Let Me In’s
• 1 Let Me In
• 2 Let Me In’sS

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

15th of October, 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,

Well hot damn hot damn, back to the grind. I forgot how important motivation is in all this working out business. Very much enjoyed the workout today, although the entire time walking to the park my mind kept having this internal struggle. Do you remember how easy not putting in the work is? That was an excellent test for myself, the delaod week I’m talking about.

Not only did I feel stronger, although my numbers dropped, my body was ready to perform. Everything just felt good. I honestly even enjoyed doing the Burpees during my warmup today! Deload weeks are the best, I can’t believe I forgot to program that in my routine.  Ah well, it’s finally happened, and my body has more than recovered. Time to put the heat on, and get some goals met!

Oh I forgot to mention how much I missed the endorphin surge you get after a solid steady strength training session. The weather was amazing, there was this cute little asian kiddo and her family playing and laughing a lot. It was really a super stress relieving, amazing workout today.

I’m glad to be back.

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 — 0s Freestanding
• 27s Wall Handstand — 0s Freestanding
• 18s Wall Handstand — 3s Freestanding

• 29s L-Sit ( On Rings )
• 19s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

• 7 Tuck Planche Pushups

Set 2: 

• 6 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:

• 12s Advanced Tuck Back Lever

Set 1: Advanced Tuck Front Lever

• 10s 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:

• 8 Dips

_____________________________________________________________________________

One-Arm Chinup Progression: Wide Grip Pullups on Rings

Set 1: 

• 10 Wide Grip Pullups

Set 2:

• 10 Wide Grip Pullups

Set 3:

• 8 Wide Grip Pullups

___________________________________________________________________________________

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

3rd of October, 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,

Been busy, as usual. I havent posted my last two workouts, but here they are today. Also check back, as I’m going to be working out today too!

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 — ??s Freestanding
• 17s Wall Handstand — ??s Freestanding
• 18s Wall Handstand — ??s Freestanding

• 38s L-Sit ( On Rings )
• 25s L-Sit ( On Rings )

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

• 9 Tuck Planche Pushups

Set 2: 

• 7.5 Tuck Planche Pushups

Set 3: 

• 6 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

• 12s Advanced Tuck Back Lever

Set 2: 

• 14s Advanced Tuck Back Lever

Set 3:

• 15s 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: 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: 

• 5 Archer Pullups ( Left )
• 5 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: 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

1st of October, 2013 — Workout — Wall Handstand, L-Sit, Tuck Planche Pushup, Advanced Tuck Back / Front Lever, L-Sit Dips on Rings, Archer Pullups, Sandbag Alternating Back Lunges & Calf Raises

Whatup Convicts,

So my phone died before I was able to save the workout yesterday … again. I do remember making fairly decent progress though on most of the workouts. Oh, and P.s. … I’M A CERTIFIED MovNat Trainer now!!!!!!!!!!!!!

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 — 5s Freestanding
• ??s Wall Handstand — 2s Freestanding
• ??s Wall Handstand — 4s Freestanding

• 37s L-Sit ( On Rings )
• ??s 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 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

• 13s 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: 

• 8 L-Sit 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 & 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