16th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Dips on Rings, Wide Grip L-Sit Pullups, Sandbag Squats

Glorious glorious Calisthenics!

How’re all you crazy Convicts doing today? Things’ve been going swell for me over here. All settled and ready to put in some work. Been fairly busy the past few days, but I was able to sneak in a great workout today. Timing got off a bit, but it’s all good. It’s my birthday month, so I was expecting it to be a lil bit lacking as I’m enjoying grilling and boozin with my friends!

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:

  • 21s Wall Handstand — 0s Freestanding
  • 26s Wall Handstand — 2s Freestanding
  • 27s L-Sit ( On Rings )
  • 22s L-Sit ( On Rings )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 6 Tuck Planche Pushups

Set 2: 

  • 4 .5 Tuck Planche Pushups

Set 3: 

  • 4.5 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 5s 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: Dips on Rings

Set 1: 

  • 9 Dips

Set 2: 

  • 6 Dips

Set 3: 

  • 5 Dips

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 7 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Walking & Full Squats

Set 1: Full Squats with Calf Raises

  • 10 Full Squats & 10 calf Raises

Set 2: Walking Squats

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )

Set 3:

  • 10 Walking Squats ( Left )
  • 10 Walking Squats ( Right )
Advertisements

10th of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Jump Rope

Another glorious day to push yourself with some rings dont you think?

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support

Skill Work:

  • 10s Wall Handstand — 0s Freestanding
  • 10s Wall Handstand — 2s Freestanding
  • 8s Wall Handstand — 0s Freestanding
  • 22s L-Sit ( Hands Backwards on Chairs )
  • 17s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 .5Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1: Advanced Tuck Back Lever

  • 5s Advanced Tuck Back Lever

Set 2: 

  • 6s Advanced Tuck Back Lever

Set 3:

  • 7s 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: 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: Wide Grip L-Sit Pullups

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Jump Rope:

  • Six 3-minute rounds, with one minute rest

2nd of July, 2013 — Workout — Wall Handstand, L-Sit,Tuck Planche Pushup, Advanced Tuck Back / Front Lever, Wide Grip Pushups on Rings, Wide Grip L-Sit Pullups, Reverse Squats

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!!!!!

I know you’ve all missed me terribly, dont worry baby birds, I’m back! I was on a bit of a vacation catching some rays and beautiful ladies in bikini’s. Whats the point of putting in all of this work and not sharing it 🙂 I joke, well not really, but that’s not the only reason I workout. Anyway, I’m going to have to cut a few things down today as I’ve some plan later. REGARDLESS of my limited time, I’m still making time to write all this out and workout. Enough of the typing, lets put in some work!

P.s. It’s my birthday month, so my entries may be a bit lacking as I do celebrate the entire month 😉

Stay Strong!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support

Skill Work:

  • 12s Wall Handstand — 0s Freestanding
  • 19s Wall Handstand — 0s Freestanding
  • 24s L-Sit ( Hands Backwards on Chairs )
  • 16s L-Sit ( Hands Backwards on Chairs )

___________________________________________________________________________________

Planche Progression: Tuck Planche Pushups

Set 1: Tuck Planche Pushups

  • 5.5 Tuck Planche Pushups

Set 2: 

  • 4 Tuck Planche Pushups

Set 3: 

  • 4 Tuck Planche Pushups

_______________________________________________________________________

Lever Progression’s: Advanced Tuck Back & Front Lever

Set 1:  Tuck Back Lever

  • 20s Tuck Back Lever

Set 2: 

  • 20s  Tuck Back Lever-

Set 1: Advanced Tuck Front Lever

  • 13s Advanced Tuck Front Lever

Set 2: 

  • 11s Advanced Tuck Front Lever

____________________________________________________________________________

One-Arm Pushup Progression: Pushup Variety

Set 1: 

  • 10 Wide Grip Pushups ( Elevated Feet )

Set 2: 

  • 10 Military Pushups

Set 3: 

  • 10 Diamond Pushups

_____________________________________________________________________________

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

Set 1: 

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 8 Wide Grip L-Sit Pullups

_______________________________________________________________________

Sandbag Training: Reverse Squats

Set 1:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )

Set 2:

  • 10 Reverse Squats ( Left )
  • 10 Reverse Squats ( Right )