Monday August 31 morning wrap up

Awesome rings practice this morning, felt amazing and productive!

Started out with 3 sets of 3 for Rings Kip to Support

Moved onto 3 sets  Rings Forward Rolls

Hit 3 sets of 3 for Rings Muscle Ups

Then moved onto 3 set of Rings Bent-arm Levers to L-sits

Hit 3 sets of 5 for Rings Iron Cross Pumps

Got in a nice 3 sets of the Rings Routine

Hit 3 sets of Rings Shoulder Stands

Nailed 3 sets of Rings Negative Elevators

Got in 3 sets of Rings Handstand Holds

Nailed 3 sets of Rings L-sit to Handstand to L-sit

Moved onto 3 sets of 5 for Rings Handstand Push ups

Got in 3 sets of Rings Tuck Planche Holds

Nailed 3 sets of 5 for Rings Body Flies with a 5 second pause at both the stretch and the contraction position.

And nailed a strong death set of Rings German Hangs

Also got in some powerful Neck Isometric Work

And hit some strong Isometric Power Flexes for the Shoulders, Biceps and Midsection.

An awesome morning practice, without a doubt.

Here's a quick video of the final run through of the rings routine and the first ever attempt at the rings l-sit to handstand to l-sit.

 

 

Saturday August 29th wrap up

Awesome High Bar and Flag practice today.

Nailed 3 sets of 2 for High Bar Swing Direction Changes

Then hit 3 sets of High Bar Kip to Support

Got in 3 sets of 4 for High Bar Muscle Ups

Nailed 3 sets of High Bar Forward Rolls

Worked on 3 sets of High Bar Back Rolls

And finished up with 3 strong sets on each side of Human Flags

Awesome day!

Here are some pictures of Missy getting it done on the human flags and me having some fun on the high bar.

Friday August 28th night

Took tonight off!!

Friday August 28th morning

Fantastic Morning Parallet Practice Today! Felt so Awesome!!

Hit 3 sets of my Parallet Combo

Then Nailed 3 pretty strong sets of Parallet Handstand to Straddle Planche

Got in a nice 3 sets of 2 reps for Parallet L-sit to Straddle Planche

Got in 3 of my nicest sets ever of Parallet Tuck Planche to Straddle Planche

Hit 3 pretty strong sets of Parallet Stalder Press

Nailed 3 sets of 30 seconds a piece for Parallet Handstand Holds

Got in 3 sets of 10 for DVR Hand Extension work.

And Worked some powerful Isometric Power Flexes for the Traps, Lats, Upper Back, Mid Back, Lower Back and Midsection.

Great stuff, and great improvements.

Here's a video of my final set of the Parallet Combo and the Tuck Planche to Straddle Planche.

Thursday August 27th night

Fantastic night of training!

After two nice warm up sets, nailed a strong4 sets of 6 reps for Upright Rows with 200 pounds.

Hit 3 awesome sets of 6 reps per side for Read Delt Raises with 123 pounds per side

Nailed 3 strong sets of 6 reps per side for Lateral Raises with 88 pounds per side

Killed the 4 movement, no rest between movements, Shoulder Death Set; getting 15 reps on each movement with a pair of 25 pounders.

Nailed 3 strong rounds of the Abdominal Death Set getting (with no rest between movements) 20 Parallel Bar Leg Raises, 12 V-ups and 12 Coffin Sit ups per round.

Had a strong 3 sets of 5 reps per side for Saxon Side Bends with 45 pounds.

Nailed a strong 10 rounds of Wall Drive Sprint Work.

Awesome stuff.

Here's a video of the final round of Upright Rows.

Thursday August 27th morning

Not the best rings practice ever, but not bad either.

Hit 3 sets of 3 for rings kip to top supports

Hit 3 sets of    3 for rings muscle ups

Hit 3 sets of rings forward rolls

Got in 3 sets of 5 for rings Iron Cross pumps

Hit 3 sets of rings bent-arm levers to l-sits

Got in 3 sets of the rings routine

Nailed my best ever 3 sets of rings shoulder stands

Got in 3 sets of rings elevator negatives

Nailed 3 sets of rings handstand

Hit 3 strong sets of 5 for really deep rings handstand push ups

got in 3 sets of rings tuck planche holds

Hit 3 sets of 5 for rings body flies

Got in a strong 3 sets of 10 reps per direction for Neck Work

And hit some strong Isometric Power Flexes for the entire Lower Body and Midsection.

Not a bad morning.

Wednesday August 26th night

Spent tonight's training a little differently. I worked on a number of different drills from the various traditional martial arts that I've studied throughout my life. worked on Penchak Silat, Kempo, Wing Chun, Escrima, Karate, Ninjitsu, and Tea Kwon Do. It was an absolute blast.

Wednesday August 26th morning

Wonderful morning of Tumbling, Floor Routine, Human Flag and Martial Arts practice. Went really well.

Started off with 5 sets of 3 for handstand work, hitting 5 different entries into the handstand.

Then nailed my 1-arm cartwheels on both side

Worked on my Aerial cartwheels on both side

got in some strong Butterfly kick work on each side.

Nailed numerous rounds of the Floor Routine,

Worked on Back Extensions

Added in 3 sets of Back Extensions to 1/2 turns to Forward Rolls, helps to keep good form on these, lol.

Worked on 3 sets per side of Human Flags

Did some    Misc. Martial Arts Drills

Also got in some strong Isometric work for the forearms as well as some strong Isometric Power Flexes for the hands, forearms and midsection.

Awesome morning.

Here's a video of the Butterfly kicks and a video of what happens when you lose your from on the Back Extension to 1/2 turn to Forward Roll.

Tuusday August 25th night

Wonderful evening of training tonight.

Started off with hitting a strong 4 sets of 6 for Archer Pull ups on the rings

Then hit a nice 3 sets of 4 for Front Lever Pulls on the rings

Moved onto 3 sets of 5 per side for 1-arm Bent Rows using 216 pounds per side

Hit a nice strong 3 sets of 10 seconds for Isometric Shrugs

Moved onto 3 rounds of the Abdominal Death Set, nailing (without any rest between movements) 20 Parallel Bar Leg Raises, 12 V-ups and 12 Coffin  Sit-ups per round.

Hit 3 sets of 5 reps per side for Saxon Side Bends with 45 pounds.

Then hit a strong 10 rounds of Rope Skip Sprints.

Great stuff.

Here's the final set of the 1-arm Bent Rows

Tuesday August 25th morning

Wonderful Morning Parallet and High Bar Practice

Nailed 3 sets of the Parallet Combo, which felt amazing.

Moved onto 3 sets of 2 for High Bar Direction Changes.

Got in 3 sets of Parallet Handstand to Straddle Planche

Nailed 3 sets of High Bar Kip to Top Support

Moved onto 3 sets of Parallet Tuck Planche to Straddle Planche

Got in 3 sets of 5 for High Bar Muscle Ups

Had a strong 3 sets of 2 for Parallet L-sit to Straddle Planche

Nailed 3 sets of High Bar Forward Rolls

Got in a strong 3 sets of Parallet Stalder Press

Hit 3 sets of High Bar Backwards Rolls

Got in 3 sets of 30 seconds a piece for Parallet Handstand Holds

Nailed 3 sets of 15 for High Bar Dips

Also got in some strong Isometrics for the Hand Extensors

And, Nailed some strong Isometric Power Flexes for the Chest, Biceps and Midsection.

Overall a wonderful practice.

Here's a video of the final Stalder Press on the Parallets.

Monday August 24th night

Wonderful night of training tonight.

Nailed 2 warm up sets of Barbell Hack Squats. Then absolutely owned 435 pounds for 4 sets of 5 reps. 

Moved onto 3 sets of 10 reps for Stretch Pause Sissy Squats with bodyweight plus 55 pounds.

Hit 3 sets of 30 seconds for 1-leg Isometric Leg Extensions  each leg.

Got in a strong 3 sets of 25 reps on each leg for 1-leg Hip Thrust/Leg Curls.

Nailed 3 sets of 10 reps for Romanian Deadlifts with 325 pounds.

Got in a strong 3 sets per leg of 1-leg Isometric Leg Curls with 10 second contractions.

Finished off with 3 sets of 10 seconds for Parallel Bar V-sits.

Great stuff!!

Here's a video of the final set of Hack Squats.

Monday August 24th Morning

Awesome to be back on the normal schedule again. And, great to be back to the rings!!

Started out the day with 3 sets of 3 for rings kip to top support.

Then hit 3 sets of 3 for Rings muscle ups

Moved onto 5 sets of rings bent-arm levers to L-sits

Nailed 3 sets of 5 for rings Iron Cross Pumps

Got in a nice 3 sets of Rings forward rolls to v-sits

Nailed 4 sets of the rings routine. The first two sets felt too easy, so I upped the challenge and switched the straddle front lever to a full front lever, and the figure-4 back lever to a straddle back lever. Awesome changes, loved it.

Got in a nice 3 sets of rings shoulder stands with the rings set higher

Hit 3 sets of rings Elevator Negatives. This was a new one, and it was awesome.

Nailed 3 sets of rings handstands with the rings set up higher

Got in a strong 3 sets of 5 for rings handstand pushups, continuing to go deeper and deeper.

Hit 3 pretty strong sets of rings tuck planche

Got in 3 sets of 5 for rings  body flies.

Hit my death set of rings German Hangs.

Also nailed some strong isometric work for the neck.

And, some strong isometric power flexes for the shoulders, triceps and midsection.

Awesome morning back in regular practice.

Here's the video of my new rings routine and of some bent-arm levers to l-sits, since they felt like the weakest part of the routine I did a few extra sets of them.

 

 

Friday Agust 21st wrap up

Started out the day with some strong Isometric Power Flexes.

Nailed them for the Traps, Lats, Upper Back, Mid Back, Lower Back and Midsection.

Awesome stuff!!

Took the evening off.

Thursday August 21st wrap up

Had a day pretty close to yesterday, training wise

Hit strong Isometric Power Flexes for the Butt, Hips, Quads, Hammies, Calves, Tibialis and Midsection in the morning.

Then, took the evening off.

Good stuff!

Wednesday August 19th wrap up

This morning was some strong Isometric work for the forearms followed by Isometric Power Flexes for the forearms and hands.

Took the evening off.

Good stuff!

Tuesday August 18th wrap up

Again, working on the weird training week, but having a great time with it.

This morning started out with Isometric Power Flexes for the Chest, Biceps and Midsection.

Than had a great mixture of Isometric work and Isometric Power Flexes for the traps, lats, upper back, mid back and lower back in the evening.

Great stuff without a doubt!

Monday August 17th wrap up

Weird morning and evening so I didn't get a chance to do my normal stuff.

This morning was all about the Isometric Power Flexes. Nailed them for the shoulders, triceps and midsection

The evening was all about the isometrics.

Hit a nice and strong 3 sets of Wall Chair Isometrics with 3 different foot positions.

Got in a strong 3 sets of Isometric 1-leg Extensions

3 set of Isometric 1-leg curls

And a number of Isometric Power Flexes for the Quads, Hamstrings, Calves, Glutes and Tibialis muscles.

Great stuff!

Sunday August 16th Night wrap up

Great night of training tonight:

Really just did the same training from last night!!

Saturday August 15th night wrap up

Very fun training tonight:

5 sets of Straddle Press to Handstand

3 sets of Pike Press to Handstand

5 sets of Staddle Planche

3 sets of Bent-arm Levers

3 sets of 1-arm Bent-arm Levers

Fun stuff!!

Fun with Flags Returns

And now it's time for a special   episode of Missy's Fun With Flags:

My gorgeous bride making huge jumps in her progress toward the human flag! Awesome work angel!!

Saturday August 15th morning wrap up

Awesome Morning of High Bar and Human Flag work.

Nailed 3 sets of High Bar Direction Changes

Got in 3 sets of High Bar Kip to Top Supports

Nailed 3 sets of High Bar Muscle Ups

Got in 3 sets of High Bar Muscle Ups to Forward Rolls

Crushed 3 sets of High Bar Dips

And got in a nice 3 sets per side of Human Flags. Awesome Morning.

Here's a quick Human Flag Video. As well as some pics of my gorgeous Bride/ Training Partner Getting it Done!!

 

 

 

Friday August 14th night wrap up

Wonderful Friday Night Training Session!

Started off with 4 strong sets of 6 for Parallel Bar Dips to Tuck Planche.

Then moved onto 3 strong sets of 10 reps for Eagle Flexes.

Hit 3 powerful sets on each side for Chest Isometrics, getting some strong contractions at the top, mid and bottom positions.

Then hit a good Push Up Death Set with bodyweight plus 120 pounds. Without resting nailed 15 Feet-elevated Push ups, 10 Classic Push ups and 5 Body elevated Push ups. Felt good.

Cranked out 3 sets of 10 for Barbell Concentration Curls with 225 pounds.

Then crushed 3 sets of 21 for Barbell Curl "21's" with 90 pounds.

Got in a strong 3 sets of 7 on each side for Hammer Curls with 70 pounds per side.

Nailed a strong 3 sets of 10 seconds for Straddle L-sit Holds.

Finished off with 10 rounds of a mixture of Medicine Ball Slam Sprints and Rope Skipping Sprints.

Great training!!

Here's the final set of Parallel Bar Dips to Tuck Planche

Friday Augst 14th morning wrap up

An interesting morning of parallet and kicking practice. Some goods and some bads, lol.

Nailed 3 really strong sets of the Parallet Combo.

Then moved onto 3 alright sets of the Prallet Handstand to Straddle Planche.

Hit a pretty nice 3 sets of Parallet L-sit to Straddle Planche

Then worked in 3 great sets of Parallet Tuck Planche to Straddle Planche.

Got in 3 rough sets of Parallet Staldder Presses.

Had a crappy Parallet Handstand Death set.

Got in some descent kicking drills

Nailed 3 strong sets of 10 for Hand extension work

And got in some strong Isometric Power Flexes for the Traps, Back and Midsection.

Overall a good practice.

Here's the final set of the Tuck Planche to Straddle Planche

Thursday August 13th night wrap up

Great training tonight.

Started off with 4 strong sets of 6 for upright rows with 185 pounds.

Then moved onto 3 sets of 6 per side for Rear Delt Raises with 123 pounds.

Nailed 3 sets of 6 per side for Lateral Delt Raises with    88 pounds.

Hit a strong Shoulder Death set of 4 movements with no rest in between, getting 15 reps per movement with a pair of 25's.

Moved onto 3 rounds of an Abdominal Death set, nailing 20, 10 and 10 reps in each movement for each set.

Hit 3 strong sets of Isometrics for the Obliques.

Finished off with 10 rounds of sprint work.

Great stuff.

Here's the final round of the Abdominal Death Sets.

Thursday August 13th morning wrap up

Simply awesome morning rings practice today. Everything was just working awesomely today.

Hit 3 sets of 3 reps for Rings Kip to Top Support

Then nailed 3 sets of Rings Forward Rolls. Almost ready to move to the next level on these.

Then nailed 3 sets of 5 for really strong Rings Iron Cross Pumps

Hit a nice and strong 3 sets of Rings Bent-arm Lever to L-sit

Then Nailed a really strong 3 sets of Rings Shoulder Stands

Got in a strong 3 sets of Rings Handstands

Nailed 3 awesome sets of 5 really deep reps for Rings Handstand Push ups.

Killed 3 sets of 5 for Rings Pseudo Planche Push ups

Got in an awesome 4 rounds of the Rings Routine. Possibly the best 4 rounds I've ever done of it.

Nailed a nice German Hang Death Set

Got in 3 sets of 10 reps in each direction for Neck Work.

And nailed some powerful Isometric Power Flexes for the Lower Body and Midsection.

Great practice today.

Here's a video of the rings routine.

Wednesday August 12th night wrap up

Had an awesome training session tonight.

Hit the following with no rest in between movements:

1 minute rope skipping sprint
20 1-arm K-bell snatches (10 per side)
1 minute rope skipping sprint
20 1-arm K-bell clean and presses (10 per side)
1 minute rope skipping sprint
20 1-arm K-bell swings (10 per side)
1 minute rope skipping sprint
20 2-arm K-bell swings
1 minute rope skipping sprint
20 1-arm K-bell snatches (10 per side)
1 minute rope skipping sprint
20 1-arm K-bell clean and presses (10 per side)
1 minute rope skipping sprint
20 1-arm K-bell swings (10 per side)
1 minute rope skipping sprint
20 2-armK-bell swings
1 minute rope skipping sprint
20 1-arm K-bell snatches (10 per side)
1 minute rope skipping sprint

Then finished off with 3 sets of 10 seconds for Parallel Bar V-sits.

Awesome night.

Here's a corny picture of me with the Weapons of Warfare for Wednesday Night's Training:

Wednesday August 12th morning wrap up

What a great practice this morning.

Started off with 5 sets of 3 for different handstand entries.

Moved onto working my 1-arm cartwheels,  Aerial cartwheels and Butterfly kicks on each side.

Hit 3 solid rounds of my Floor Routine.

Got in some awesome martial arts kicking drills.

Plus, nailed some strong Isometrics for the forearms, and some awesome Isometric Power Flexes for the Hands, Forearms and Midsection.

Great stuff.

Here's the video of the final set of the floor routine and my channeling of my inner Van Damme while practicing Helicopter Split Kicks.

Tuesday August 11th night wrap up

Strong night of training tonight.

Started off with 4 sets of 6 for rings Archer pull-ups. Felt strong and awesome.

Then hit 3 sets of 4 for rings Front Lever Pulls.

Moved onto 3 sets of 5 per side for 1-arm bent rows with 216 pounds.

Nailed 3 strong sets of Isometric Shrugs.

Got in 3 solid rounds of an Abdominal Death Set (Hitting 20 parallel bar leg lifts, 10 v-ups and 10 coffin sit-ups with no rest in between movements on each round).

Nailed 3 sets of 25 per side for Side Raises.

And finished off with 10 rounds of 1-arm Kettlebell Snatch Sprints. Great stuff.

Here are the vids of the final sets of Archer Pull-ups and the Abdominal Death Set.

Tuesday August 11th morning wrap up

Loved the practice this morning. Both the high bar and the parallet work went awesome!!

Started out with 3 awesome sets of the parallet  combination.

Moved onto 3 sets of doubles for high bar Direction Changes.

Then nailed 3 really great sets of parallet handstand to straddle planches.

Moved onto 3 sets of High Bar Kip to Top Supports.

Hit a strong 3 sets of Parallet L-sits to Straddle Planches.

Got in 3 sets of 3 for High Bar Muscle Ups to Forward Rolls

Nailed 3 nice sets of Parallet Tuck Planche to Straddle Planches.

Nailed a really good Parallet Handstand Death Set.

Then Challenged myself to hit 4 sets of 5 for High Bar Muscle Ups

Also got in some strong Isometric work for the Hand Extensors and some strong Isometric Power Flexes for the chest and midsection.

Here's the videos of the final sets of the Parallet Handstand to Straddle Planche and the High Bar Muscle Ups.

Monday August 10th nigh wrap up

Felt strong and awesome tonight. Great training!!

After bombing out on my Hack Squats last week, I came back strong tonight and nailed 4 sets of 5 reps with 435 pounds.

Then killed it on 3 sets of 10 for Sissy Squats with a 5 second pause in the stretch position with bodyweight plus 40 pounds.

Got in a very strong 3 sets of 10 seconds, 10 seconds and 30 second respectively for 1-leg isometric leg extensions. Nailing the contractions on each side at the start, mid and finish position.

Nailed 3 sets of 20 reps per side for 1-leg Hip Thrust/Leg Curls.

Then dominated 3 sets of 10 reps for Romanian Deadlifts with 335 pounds.

Killed 3 sets of 10 seconds for 1-leg Isometric Leg Curls, getting in some strong and powerful contractions on each side in the start, mid and finished position.

Then finished off with 3 strong 10 second holds for Parallel Bar V-sits.

Great training!!

Here's the video of the final set of Hack Squats.

Monday August 10th morning wrap up

I Love Rings Training!!!!!!

This morning I started out with 3 sets of 3 for Rings Kip to Top Supports

Then hit 3 sets of Rings Forward Rolls

Moved onto 3 sets of 5 for Iron Cross Pumps.

Then it was time for 3 sets of 3 for Rings Muscle Ups

From there I moved onto 3 sets of Rings Bent-arm Lever to L-sit

Then hit 4 run throughs of the new Rings Routine.

Got in 3 strong sets of Rings Shoulder Stands.

Nailed 3 strong sets of Rings Handstands.

Got In a    nice 3 sets of 5 really deep Handstand Push ups on the rings.

Nailed some really strong 3 sets of super strict Pseudo Planche Push ups on the rings.

Saw great improvements on my German Hang

Also nailed some strong Isometric Neck Work

Got in some powerful Isometric Power Flex Work for the Shoulders, Biceps and Midsection.

Great Practice and a great way to start out the week.

Here's the final set of the day for the routine:

Sunday August 9th envening Wrap Up

Feeling great tonight.

Nailed 3 sets of Bent-arm Handstands

Then it was 3 sets of Forearms Stands

Moved onto 5 sets of Straddle Planches

Then to 5 sets of 5 for Strict Straddle Press Handstands

Hit 3 set of 3 for Strict Pike Press Handstands

Finished off with 3 sets of 3 for Handstand to Forward Roll

Great Weekend of training!!

Saturday Augus 8th night wrap up

Had a wonderful training session tonight.

Hit 5 sets of 5 for Strict Straddle Press Handstands.

Then hit 5 sets of Straddle Planches

Moved on to 3 sets of 3 for Back Extension Handstands.

Finished off with 3 sets of 3 for Strict Pike Press Handstands.

Awesome stuff.

You have to love......

So, Melissa and I nailed some strong High Bar and Human Flag practice on Saturday morning. Followed by some awesome Tumbling and Hand Balancing work on Saturday night and Sunday night. And, you have to love it when your bride loves the way your triceps look when you're practicing that she starts taking pictures. Missy is Awesome!!

Saturday August 8th morning wrap up

Love this morning's practice. You have to love it anytime you're able to practice outside, on a beautiful day, with your gorgeous bride!!

Hit 3 sets of High Bar Changes.

Moved onto 3 sets of High Bar Kip to Top Support

Then Nailed 5 sets of High Bar Muscle Ups

Worked into 3 sets of High Bar Muscle Ups to Forward Rolls

Nailed 3 sets of 15 reps for High Bar Dips

And Finished Off with 3 sets of Human Flags!

Here's some vids of the Muscle Ups to Forward Rolls and the Dips

Friday August 7th night wrap up

Kicking some butt tonight.

Hit a really nice 4 sets of Parallel Bar Dips to Tuck Planche.

Moved onto 3 strong sets of Eagle Flex.

Then Nailed 3 strong sets per side of Chest Isometrics with a 10 second contraction on each side in the bottom, mid and top position.

Got in a great death set of Feet-elevated Push ups right into Classic Push ups right into Body-elevated Push ups with my bodyweight plus an additional 120 pounds.

Nailed 3 good sets of Barbell Concentration curls with 225 pounds.

Got in 3 tough sets of Barbell Curl "21's" with 95 pounds.

Nailed 3 sets of Hammer Curls on each side with 70 pounds.

Finished strong with 3 sets of Straddle L-sits.

Then Nailed an alternating 10 rounds of 30 sprints for Medicine Ball Slam Sprints and Rope Skipping Sprints.

Great Training!!

Here's the vids of the dips to tuck planche and the concentration curls.

Why Planche Training?

Why Planche Training?

Because It's Fun To Defy Gravity For A Little While!!!!

Friday August 7th morning wrap up

Stuck inside today because of weather, but had a phenomenal practice anyway. Everything just keep on getting better and better. I love it.

Started out with 3 really strong sets of my parallet combination. Easily the best I've ever done.

Moved onto 3 great sets of Parallet handstand to Straddle Plance. Keeps on getting better.

Then nailed 4 sets of doubles for Parallet L-sit to Straddle Planche.

Got in a strong 3 sets of Parallet Truck Planche to Straddle Planche.

Hit 3 pretty nice sets of Parallet Handstand Push ups

Got in a good Handstand death set on the Parallets.

Nailed 3 sets of 10 for Hand Extensor exercises

Hit some awesome kicking drills

And nailed some strong Isometric Power Flexes for the midsection.

Wonderful Practice today.

Here are some vids of the L-sit to Straddle Planche and the Tuck Planche to Straddle Planche.

Thursday August 6th night wrap up

Absolutely wonderful training tonight.

Started off with 2 progressively heavier warm up sets for upright rows than proceeded to nail 4 sets of 6 with 185 pounds.

Moved onto nailing 3 sets of 6 per side for rear delt raises with 118 pounds.

Continued on to 3 sets of 6 per side for Lateral delt raises with 88 pounds.

Than Hit a good shoulder death set of 4 movements with no rest in between getting 20 reps per movement.

Cranked out 3 rounds of the abdominal death set getting 20 parallel bar leg raises, 10 v-ups and 10 coffin sit-ups per round with no rest between movements.

Got in a nice 3 sets of 20 reps per side for side raises.

Finished off with 10 rounds     of wall drive sprints nailing 30 seconds of sprints, 30 seconds of rest for the entire time.

Great stuff.

Hear are the vids for the upright rows and the rear delt raises.

A ludicrous thought!!!

It's been around 33 years since I was diagnosed with a degenerative bone disease in my hips and told that I wouldn't be walking when I was 18. It's been about 18 years since I broke my back and tore apart all the muscle, tendons and ligaments in it and was told I'd have a life of daily pain, be completely weak on the right side of my body and that I'd only have minimal movement on my right side. Yet, at 39 years of age, not only have I proven all of that wrong; I'm currently in the best shape of my life so far. And I'm continuing to make dramatic improvements in all aspects of my health and wellness, strength and fitness, athleticism and performance and physique development. So it totally baffles me how often I hear people say that they totally believe that exercising hard, eating right and living a healthy lifestyle is a complete waste of time. I just don't get it.

Thursday August 6th morning wrap up

Simply awesome morning rings practice today.

Started out with 3 sets of 3 for Kip to Top Supports

Then hit 3 sets of Forward Rolls to V-sits

Got in 4 rounds of the new Rings routine.

Then hit 3 sets of Bent-arm Levers to L-sits

Moved on to 3 sets of Shoulder Stands

Then to 3 sets of Handstands

Then to 3 sets of 5 reps, going much deeper, for Handstand Push Ups

Hit 3 sets of 5 for really strict and controlled Pseudo Planche Push Ups

Got in a nice German Hang

Hit the neck in all 6 directions for 3 sets of 10 in each direction.

And got in some really strong Isometric Power Flexes for the entire Lower Body and the Midsection.

Wonderful Practice!!

Here's the video of the new Rings Routine.

Wednesday August 5th night wrap up

Awesome training tonight. Loving the new cycle!!

The main part of the workout was the following with no rest in between movements:

1 minute rope skipping sprint
20 1-arm Kettlebell Snatches (10 per side)
1 minute rope skipping sprint
20 1-arm Kettlebell Clean and Presses (10 per side)
1 minute rope skipping sprint
20 1-arm Kettlebell Swings (10 per side)
1 minute rope skipping sprint
20 2-arm Kettlebell swings
1 minute rope skipping sprint
20 1-arm Kettlebell snatches (10 per side)
1 minute rope skipping sprint
20 1-arm Kettlebell clean and presses (10 per side)
1 minute rope skipping sprint
20 1-arm Kettlebell Swings (10 per side)
1 minute rope skipping sprint
20 2-arm Kettlebel Swings
1 minute rope skipping sprint
20 1-arm Kettelbell snatches (10 per side)
1 minute Rope Skipping Sprint

Rested for about 60 seconds then nailed 3 sets of  Parallel Bar V-sits for 10 seconds a piece.

Great stuff.

Wednesday August 5th moning wrap up

What a gorgeous day to tumble. Great practice this morning.

Started off with 5 sets of 3 for handstand holds, using a different entry on each set.

Then worked on my 1-arm cartwheels, aerial cartwheels and butterfly kicks.

From there, I hit a strong 3 rounds of the floor routine.

Then worked on Butterfly Twists for a while.

Got in 3 sets on each side for Human Flags.

Then nailed a bunch of kicking drills from Sanda, Tea Kwon Do and Savate.

Finished up with holding a handstand as long as possible.

Great stuff.

Here's a video of the floor routine.

Tuesday August 4th night wrap up

Awesome night of training. Loving the new cycle!!

Started out with 3 strong sets of Archer Pull-ups on the rings, hitting 6 reps (3 per side) in each set.

Then Moved onto 3 sets of 5 for Front Lever Pulls on the rings. Great stuff.

Moved onto 3 sets of 5 per side for 1-arm Bent Rows using 216 pounds. Awesome!

Then hit 3 sets of 10 second contractions for Isometric Shrugs.

Got in a strong 3 rounds for an abdominal death set hitting (without any rest between movements) 15 parallel bar leg raises, 10 v-ups and 10 coffin sit ups per round.

Got in 3 sets of 20 reps per side for side raises.

Finished off with 10 rounds of 30 seconds on/30 seconds rest for 1-arm Kettlebell snatch sprints.

Great training tonight.

Here's some vids of the final sets of both the Archer Pull ups and the 1-arm Bent Rows.

Tuesday August 4th morning wrap up

Awesome morning practice today! Loved it, and what perfect weather too.

Started out with 3 sets of 5 for High bar Kip to Front Flips

Moved on to 3 sets of my Parallet Combo.

Worked 5 sets of High Bar Kip to Top Support Holds.

Then hit 4 sets of Parallet Handstands to Straddle Planche. Good Improvement here.

Worked in 3 sets of 5 of Radial Pull Ups on the High Bar.

Moved on to 3 sets of doubles on Parallet L-sits to Straddle Planche.

Then hit 3 sets of High Bar Direction Change Swings, a great agility builder, love it!

Then hit 3 sets of 2 for Tuck Planche to Straddle Planche on the parallets.

Moved on to 3 sets of 5 for Parallet Handstand Push Ups

Then worked in 3 sets of 5 for Against the Wall Straddle Press Ups to Handstands

Finished with a nice 30 second Handstand Hold on the parallets.

Also got in a nice Isometric session for the Hand Extenders and some strong Isometric Power Flexes for the Chest, Triceps and Midsection.

Great practice. Very Productive and fun.

Here's some video of the High Bar Direction Changes, the Handstand Push Ups and the Straddle Press Ups to Handstand.

Monday August 3rd night wrap up

Overall a wonderful training session for tonight. I bombed out on my Hack Squats, but the rest was good.

Hit 2 warm up sets of Hack Squats and then bombed out on my 4 sets of them.

Nailed 3 sets of 10 for stretch pause sissy squats with bodyweight plus 40 pounds.

Killed the 1-leg Isometric Leg Extensions. Hit a good 10 second powerful contraction for the start and mid position on both legs, then nailed a strong 30 second contraction for the end position on each leg. Powerful stuff!

Moved on to 1-leg Hip Thrusts/Leg Curls and got a strong 3 sets of 20 reps on each leg.

Then moved on to 3 sets of 10 reps for Romanian Deadlifts with 315 pounds.

Hit 3 good sets of 1-leg Isometric Leg Curls, catching a 10 second strong contraction at the start, mid and end position on each leg.

Finished off with 3 pretty strong sets of 10 seconds for V-sits.

Overall, a great session.

Here are the vids for the final set of Romanian Deadlifts and the V-sits.

Monday August 3rd morning wrap up

Starting out the new training and practice cycles today. Awesome so far.

This morning was a strong Rings practice.

Started out with 4 solid rounds of the Rings Routine. Nailed it nicely. Felt awesome.

Moved on to 3 sets of 5 for Iron Cross Pumps. These went really well. They were much deeper and much stronger.

Then hit the first new movement. Nailed 4 sets of Forward Rings rolls. Felt great. Very fun and very awesome.

From there moved onto the other new one. Hit 4 sets of Rings Kips to Top Support. Started with a good progression and hit them really well.

Then hit a harder version of 3 sets of Bent-arm Levers to L-sits. These felt really great today. Raised the rings higher to make it harder, and it felt even better.

Moved onto 3 sets of 3 for super slow muscle ups. Worked these really strictly.

Got in 3 sets of Shoulder stands, holding better than ever.

Then hit 3 sets of Handstands, again, holding them better than ever.

Nailed 3 sets of 7, 7 and 6 reps respectively for Rings Handstand Push ups. Feeling stronger and better.

Nailed a strong 5 sets of 5 for Rings Pseudo Planche Push Ups. These were strong and awesome.

Finished off with my German Hang. Good improvements all around on this one.

Also got in a nice isometric session for the neck. And, some good, strong isometric power flexes for the shoulders, biceps and midsection.

Overall, a wonderful first practice for the series. Loved it!

Here are some vids of the first ever attempts at the forward roll and the kip. And, the last set of handstand push ups.

Friday July 31st night wrap up

Finishing out the back of week awesomely.

Had another good catch as catch can day on the high bar and with Human Flag practice with my gorgeous bride. Great stuff and a wonderful evening!