My favorite Convicts,
How’re you crazy calisthenics freaks doing today?! Today was a great day, not only because it was my day to workout ( yeah, yeah I know I missed yesterday! ), but because I’m about to embark on an excellent start to my new path into fitness. I contacted the wellness department at work, and I’m going to be shadowing some of their Personal Trainers for a few sessions! I’m pretty psyched to see how they go about things.
I also had a great phone conversation with the owner of that awesome gym – that I had posted a video of a few months ago ( refresher HERE ).
I’ll hopefully get to update the Routines & Progress pages sometime this weekend.
- 15 Wrist Circles ( Left )
- 15 Wrist Circles ( Right )
- 20 Shoulder Dislocates
- 1 Minute Straight Arm Support
- 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
- 20 Burpees
The first two sets I was trying to get the balance down – I would get it for about 1-2 seconds then fall. This third set I’m going to just see how long I can hold it with my feet against the wall. Hopefully I’ll get the numbers higher!
Not too shabby I suppose. Another 15 seconds – I’ll take it 🙂
- 20s Wall Handstand
- 30s Wall Handstand
- 45s Wall Handstand
- 15s Tuck L-Sit ( Hands sideways, using a chair )
- 10s Tuck L-Sit ( Hands sideways, using a chair )
Planche Progression: Frog Stands
Front / Back Lever Progression: Tuck Back Lever
Tuck Front Lever:
One-Arm Pushup Progression: Elevated One-Arm Pushups
So that first set, the table was a bit too low, I want to at least reach five reps. Time to move to some steps for the next. I want to note that my feet were shoulder width for the first set, so I’m going to really need to use the steps for the next couple sets so I can keep my feet together.
The second set was much better, It’s crazy how hard these bastards are. I remember when I was doing my Convict Conditioning progressions, I was able to crank out 12 Half OAPU’s. I’ll get back to that level soon!
- 3 OAPU ( Left )
- 3 OAPU ( Right )
- 6 OAPU ( Left )
- 6 OAPU ( Right )
- 8 OAPU ( Left )
- 8 OAPU ( Right )
One-Arm Chinup Progression: L-Sit Pullups
Sandbag Leg Training: Squats, Dead Lifts & Walking Lunges
I just purchased this Bad Boy for my Sandbag Training. You can pick one up here. It’s currently filled to max capacity ( 70lbs ).
Brute Force Sandbag
Set 1: Squats
Set 2: Dead Lift’s
Set 3: Walking Lunges
- 10 Walking Lunges ( Left )
- 10 Walking Lunges ( Right )