Thursday Aug 31st morning

Fantastic morning practice today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric and DVR work for the hands and some Vacuum practice.

Then hit 3 sets of 10 for each of the following DVR Movements in circuit fashion:

1.) Eagle Flex
2.) Leiderman's Press
3.) Scapula Pull-ups
4.) Bent Rows
5.) Squats
6.) 1-leg Leg Curls
7.) Abs Contractions

Then moved onto 3 strong rounds of the ring of fire.

Great stuff!!

Wednesday Aug 30th

Fantastic day today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the neck and some vacuum practice.

Then hit the following on the parallets:

3 sets of 3 for Handstand Warm-ups

3 sets of V-sit to Handstand to Tuck Planche to V-sit to Bent-arm Lever to  V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of V-sit to Handstand to Tuck Planche to V-sit

3 sets of Handstand to Straddle Planche

3 sets of Handstand to Tuck Planche

3 sets of 2 for V-sit to Handstand to V-sit to Handstand to V-sit

3 sets of V-sit to Straddle Planche

3 sets of V-sit to Tuck Planche

3 sets of Straddle Planche Holds

3 sets of Tuck Planche Holds

3 sets of V-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Handstand Holds

And finished up with 3 sets of Straddle Handstand Holds

Great stuff!


Here's a video of one of the parallete combos:

And another parallete combo:

And a video of the V-sit to Handstand for reps:

And a quick pic:

Tuesday Aug 29th night

Wonderful training tonight!!

Started out with 3 sets of 15, 15 and 14 for Vince Gironda style Sternum Pull-ups

Moved onto 3 set of 15 for Double Impact Dumbbell Pull-overs getting 1 and 1/4 reps per rep and having the 1/4 rep be at the stretched position.

Moved onto 3 sets of 10 for Undergrip Lat Pulldowns.

Then hit 2 sets of 4 and 3 for Super Slow Incline Press taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep.

Hit 3 sets of 10 per side for Double Impact 1-arm Cable Incline Crossovers getting 1 and 1/4 reps for each rep and having the 1/4 rep at the completely contracted position of the movement.

Then hit 3 sets of 10, 10 and 9 for Neck Press with only 30 seconds of rest between sets.

Got in a great super set of 2 moves for the abs, hitting 3 sets each and moving right from the 1st movement into the second movement with no rest. The movements were 3 sets of 16 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

Hit another great super set cycle of 2 movements for the abs, getting 3 sets of each and moving right from the 1st movement into the second movement with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Then finished up with 1 set of 100 for Lying Adductor Flies.

Got in some lower intensity isometric stretching and relaxed stretching for the Chinese and Front splits.

Great stuff!!

Tuesday Aug 29th morning

Pretty darn good practice today!

Started out with Joint Mobility and Flexibility drills.

Got in some nice Isometric and DVR work in for the Hands.

Nailed some Vacuum practice.

Then hit:

2 sets of Handstand warm-ups

2 sets of 3 for Back Extensions to Handstand Forward Rolls

2 sets of 3 per side for 1-arm Cartwheels

2 sets of 3 per side for Butterfly Kicks

2 sets of 3 per side for Monkey Flips

2 sets of 3 for Handsprings to Dive Rolls

3 sets of Handstand Holds

3 sets of Straddle Handstand Holds

3 sets of Tuck Planche Holds

2 sets of Bent-arm Lever Holds

3 sets per side of 1-arm Bent-arm Lever Variation Holds

2 sets of Forearm stand holds.

3 sets of Tiger Bend Negatives.

And finished up with 3 rounds of the Ring of Fire.

Felt pretty good and just kept on getting better!!

Monday Aug 28th night

Awesome Awesome Awesome training tonight!!

Started out with 3 strong sets of 20, 20 and 15 for Feet Together Squats.

Then hit 3 sets of 10 for Double Impact Weighted Sissy Squats, hitting 1 and 1/4 reps per repetition, using the 1/4 rep in the stretched position.

Moved onto 3 sets of 10,8 and 8 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 5 and 6 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 14 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 18 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Got in 1 set of 100 for Lying Adductor Flies.

Then hit some strong Isometric Stretching for the Chinese Splits and Front Splits followed by some Relaxed Stretching for each.

Wonderful Stuff!!


Here's a quick Squat Pic:

Monday Aug 28th morning

Very nice practice this morning!!

Started out today with Joint Mobility Work and Flexibility work.

Hit some strong Isometric work for the neck.

Got in some nice Vacuum practice.

Then it was onto the High Bars!!

Got 3 sets of Slow and Strict High Bar Muscle Up Negatives.

Hit 3 sets of 5 for High Bar Radial Toe Touch Pull-ups

Got in 3 sets of 3 for High Bar Back Rolls with Pop-off Work

Nailed 3 sets of 5 for High Bar Muscle Ups

Got in 3 sets of 3 for High Bar Backwards and Forwards Rolls

Hit 3 sets of 3 for High Bar Freestyle Radial Pull-ups

Nailed 3 sets of 3 for High Bar Pop Over The Bars

Got in 3 sets of 3 for High Bar 360 Degree Pull-up Variations

Hit 3 sets of 3 for High Bar Freestyle Back Rolls

Nailed 3 sets of 3 for High Bar Muscle Ups with Pop Over the Bars

Got in 3 sets of High Bar Bent-arm Lever Holds

Nailed 3 sets of 30 for High Bar Dips

Hit 3 sets of High Bar Front Figure 4 Lever Holds.

3 sets of High Bar Back Straddle Lever Holds

Got in 3 sets of 6 for High Bar Archer Pull-ups

Nailed 3 sets of 1-arm Pull-up Negatives per side

Got in 3 sets of 10, 8 and 8 for High Bar Foot Circles

Hit 3 set per side of Human Flags

Finished up with 3 strong rounds of the Ring of Fire

Great stuff!!

Sunday Aug 27th

Fantastic b-day training for Missy. And fantastic for me too, lol!!


 Started out the morning with Joint Mobility work.

This evening was a fun Shoulders, biceps and triceps night.

Hit 3 sets of 10, 10 and 8 for BTN Overhead Presses.

Moved onto 3 sets of 10, 12 and 12 per side for Lying 1-arm Lateral Raises.

Then nailed 3 sets of 12 per side for Alternating Front Raises.

Moved onto 3 sets of 10, 10 and 9 for Barbell Curls.

Followed by 3 sets of 8 for Gironda Perfect Curls.

Then hit 3 sets of 10, 10 and 8 for Triceps Pushdowns.

Got in 3 sets  12, 12 and 11 for Overhead Rope Extensions.

Then hit 1 set of 6, 6, 6 and 6 for Down the Rack Overhead Rope Extensions.


Great stuff!


Here's a picture of Missy cranking out some 1-arm B-day Push-ups after the workout!!

Saturday Aug 26th

Wonderful Saturday training!

Started out this morning with Joint Mobility work!!

This evening was great Chest, back and abs work!

Hit 3 sets of 10 per side for 1-arm Chest Flies

Moved onto 3 sets of 10 for Weighted Parallel Bar Reverse Grip Chest Flies.

Then got in 3 sets of 8 for Prayer's Press.

Moved onto 3 sets of 10 for BTN Lat Pulldowns

Then hit  3 sets of 10, 9 and 8 for Seated Cable Rows.

Got in 3 sets of 10 for Barbell Bent Rows

Then hit a nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. They were 3 sets of 16 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

 Then hit another nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Got in 1 set of 100 for Lying Adductor Flies.

Then finished off with some lower intensity Isometric Stretches for the Chinese and Front Splits.

Great stuff!!

Friday Aug 25th night

Wonderful leg training tonight!

Started out with 3 sets of 10 for DVR Squats

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Hit 2 sets of 6 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count lowering on each rep.

Moved onto 3 sets of 18 for Stiff-leg Deadlifts.

Then got in 3 sets of 10, 10 and 9 for Leg Curls.

Moved onto a nice Super Set for the Calves. Hit 2 movements going from the 1st to the 2nd without a break. They were 2 sets of 12 per side for 1-leg Donkey Calf Raises super setted with 2 sets 30 for Seated Calf Raises.

Nailed 5 sets of 10 for Barbell Reverse Wrist Curls.

Got in 1 set of 100 for Lying Adductor Flies.

Finished off with some strong and intense Isometric Stretching for the Chinese and Front Splits.

Great stuff!!

Friday Aug 25th morning

Rough morning of practice today. First, it was raining again so I had to move the Rings inside the garage which means I was cramped for space to practice. So, there's no Front or Back Levers, no Back Rolls, No Routine and no Handstand Push-ups. Second, man everything felt rough today.

Started with Joint Mobility and Flexibility work.

Hit some good Isometrics for the neck and some Vacuum practice.

Then hit the following Rings work:

3 sets of 10 for Iron Cross Pumps

3 sets of 8 for Archer Pull-ups

3 sets of 5 for False Grip Explosive Pull-ups

3 sets of 6 for Ice Cream Makers

3 sets of Slow and Strict Muscle Up Negatives

3 sets of Forward Rolls

3 sets of L-sit to Bent-arm Lever

3 sets of L-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Tuck Planche Holds

3 sets of Handstand Holds

3 sets of Shoulder Stands.

3 sets of 8 for Planche Push-up Variations

3 rounds of the Ring of Fire.

Tough session!!

Thursday Aug 24th night

Fantastic night of Shoulders, Biceps and Triceps!!

Started out with Rest Pause Military Presses. After hitting 2 sets of 5 moved onto 1 set of 6, 1 set of 5 and 1 set of 4 for Strict Military Press with a 10 second break between reps. Great stuff!!

Then hit a great Super Set for the shoulders. Took 2 moves and hit them back to back moving from the 1st move into the 2nd with no rest. They were 3 sets of 7 per side for Lying 1-arm Read Delt Raises and 3 sets of 8 per side for 1-arm Standing Lateral Raises.

Then hit a great Super Set for the Biceps. Again, 2 moves, no rest between the 1st and 2nd move. They were 3 sets of 10, 9 and 9 for Dumbbell Incline Curls and 3 sets of 10 for Barbell Curls.

Then finished up with a great Super Set for the Triceps. Again,    2 moves, no rest between the 1st and 2nd move. These were 3 sets of 12 for Overhead Rope Extensions and 3 sets of 12, 12 and 10 for Triceps Pushdowns.

Great night of training!!

Thursday Aug 24th morning

Great morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric and DVR work for the hands and some Vacuum practice.

Then hit 3 sets of 10 for each of the following DVR Movements in circuit fashion:

1.) Eagle Flex
2.) Leiderman's Press
3.) Scapula Pull-ups
4.) Bent Rows
5.) Squats
6.) 1-leg Leg Curls
7.) Abs Contractions

Then moved onto 3 strong rounds of the ring of fire.

Awesome stuff!

 

 

 

 

 

 

Wednesday Aug 23rd

Awesome practice this morning. Felt wonderful!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the neck and some vacuum practice.

Then hit the following on the parallets:

2 sets of 3 for Handstand Warm-ups

3 sets of V-sit to Handstand to Tuck Planche to V-sit to Bent-arm Lever to  V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of V-sit to Handstand to Tuck Planche to V-sit

3 sets of Handstand to Straddle Planche

3 sets of Handstand to Tuck Planche

2 sets of 2 for V-sit to Handstand to V-sit to Handstand to V-sit

3 sets of V-sit to Straddle Planche

3 sets of V-sit to Tuck Planche

3 sets of Straddle Planche Holds

3 sets of Tuck Planche Holds

3 sets of V-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Handstand Holds

And finished up with 3 sets of Straddle Handstand Holds

Fantastic morning!!



A quick Bent-arm Lever Pic:

 

 

 

 

 



And a video of the V-sit to Handstand work:

Tuesday Aug 22nd night

Great training tonight!

Started out with 3 sets of 15, 15 and 14 for Vince Gironda style Sternum Pull-ups

Moved onto 3 set of 15 for Double Impact Dumbbell Pull-overs getting 1 and 1/4 reps per rep and having the 1/4 rep be at the stretched position.

Moved onto 3 sets of 10 for Undergrip Lat Pulldowns.

Then hit 2 sets of 4 and 3 for Super Slow Incline Press taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep.

Hit 3 sets of 10 per side for Double Impact 1-arm Cable Incline Crossovers getting 1 and 1/4 reps for each rep and having the 1/4 rep at the completely contracted position of the movement.

Then hit 3 sets of 10 for Neck Press with only 30 seconds of rest between sets.

Got in a great super set of 2 moves for the abs, hitting 3 sets each and moving right from the 1st movement into the second movement with no rest. The movements were 3 sets of 16 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

Hit another great super set cycle of 2 movements for the abs, getting 3 sets of each and moving right from the 1st movement into the second movement with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Then finished up with 1 set of 100 for Lying Adductor Flies.

Wonderful Stuff!!

 

 

Tuesday Aug 22nd morning

A little rough today. Have a couple of muscle strains in my left leg which acted up during the 2nd set of Butterfly Kicks, so I took the 1-arm Cartwheel to Butterfly Kick, the Pike Jumps, the Russian Split Jumps and the Floor Routine off. Also didn't hit the kicking drills either.

Started out with Joint Mobility and Flexibility drills.

Got in some nice Isometric and DVR work in for the Hands.

Nailed some Vacuum practice.

Then hit:

2 sets of Handstand warm-ups

2 sets of 3 for Back Extensions to Handstand Forward Rolls

2 sets of 3 per side for 1-arm Cartwheels

2 sets of 3 per side for Butterfly Kicks

2 sets of 3 per side for Monkey Flips

2 sets of 3 for Handsprings to Dive Rolls

2 sets of 3 per side for Floor Circles

3 sets of Handstand Holds

3 sets of Straddle Handstand Holds

3 sets of Tuck Planche Holds

2 sets of Bent-arm Lever Holds

3 sets per side of 1-arm Bent-arm Lever Variation Holds

2 sets of Forearm stand holds.

3 sets of Tiger Bend Negatives.

And finished up with 3 rounds of the Ring of Fire.

Overall, rough but not bad.

Here's a video of the final Tiger Bend Negative: 

 

 

 

 

 

 

 

 

And some fun pics:

 

 

 

 

 

 

 

 

 

 



Monday Aug 21st nigth

Wonderful Workout tonight!!

Started out with 3 strong sets of 15 for Feet Together Squats.

Then hit 3 sets of 10 for Double Impact Weighted Sissy Squats, hitting 1 and 1/4 reps per repetition, using the 1/4 rep in the stretched position.

Moved onto 3 sets of 10, 9 and 9 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10, 8 and 8 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 5 and 4 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 20 and 18 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 16 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Got in 1 set of 100 for Lying Adductor Flies.

Then hit some strong Isometric Stretching for the Chinese Splits and Front Splits followed by some Relaxed Stretching for each.

Great stuff!!

Monday Aug 21st morning

Great morning practice today:

Started out today with Joint Mobility Work and Flexibility work.

Hit some strong Isometric work for the neck.

Got in some nice Vacuum practice.

Then it was onto the High Bars!!

Hit 3 sets o 3 for High Bar Strict Muscle Up Partials

Got 3 sets of Slow and Strict High Bar Muscle Up Negatives.

Hit 3 sets of 5 for High Bar Radial Toe Touch Pull-ups

Got in 3 sets of 3 for High Bar Back Rolls with Pop-off Work

Nailed 3 sets of 5 for High Bar Muscle Ups

Got in 3 sets of 3 for High Bar Backwards and Forwards Rolls

Hit 3 sets of 3 for High Bar Freestyle Radial Pull-ups

Nailed 3 sets of 3 for High Bar Pop Over The Bars

Got in 3 sets of 3 for High Bar 360 Degree Pull-up Variations

Hit 3 sets of 3 for High Bar Freestyle Back Rolls

Nailed 3 sets of 3 for High Bar Muscle Ups with Pop Over the Bars

Got in 3 sets of High Bar Bent-arm Lever Holds

Nailed 3 sets of 30, 30 and 25 for High Bar Dips

Hit 3 sets of High Bar Front Figure 4 Lever Holds.

3 sets of High Bar Back Straddle Lever Holds

Got in 3 sets of 6 for High Bar Typewriter Pull-ups

Nailed 3 sets of 1-arm Pull-up Negatives per side

Got in 3 sets of Freestyle High Bar Combos

Finished up with 3 strong rounds of the Ring of Fire

Great stuff!!

Here's a video of the final round of Freestyle High Bar Play: 

Sunday Aug 20th

Wonderful training today!!


Started out the morning with Joint Mobility work.

This evening was a fun Shoulders, biceps and triceps night.

Hit 3 sets of 10 for BTN Overhead Presses.

Moved onto 3 sets of 10 per side for Lying 1-arm Lateral Raises.

Then nailed 3 sets of 12 per side for Alternating Front Raises.

Moved onto 3 sets of 10, 10 and 9 for Barbell Curls.

Followed by 3 sets of 8, 6 and 6 for Gironda Perfect Curls.

Then hit 3 sets of 10, 8 and 8 for Triceps Pushdowns.

Got in 3 sets  12, 12 and 10 for Overhead Rope Extensions.

Then hit 1 set of 6, 6 and 6 for Down the Rack Overhead Rope Extensions.

Fantastic Stuff.

Here's a video of the final set of BTN Presses: 

Saturday Aug 19th

Great day today!

Started out this morning with Joint Mobility work!!

This evening was great Chest, back and abs work!

Hit 3 sets of 10 per side for 1-arm Chest Flies

Moved onto 3 sets of 10, 10 and 7 for Weighted Parallel Bar Reverse Grip Chest Flies.

Then got in 3 sets of 8 for Prayer's Press.

Moved onto 3 sets of 12, 10 and 10 for BTN Lat Pulldowns

Then hit  3 sets of 10, 8 and 8 for Seated Cable Rows.

Got in 3 sets of 10, 8 and 8 for Barbell Bent Rows

Then hit a nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. They were 3 sets of 15 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

 Then hit another nice Super Set of 2 moves for the Abs, hitting the 1st and moving immediately into the 2nd with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Got in 1 set of 100 for Lying Adductor Flies.

Then finished off with some lower intensity Isometric Stretches for the Chinese and Front Splits.

Great stuff!!

Friday Aug 18th night

Great night tonight!

Started out with Alternating Lateral Lunges for3 sets of 10 per side.

Moved onto 2 sets of 20 for Weighted Sissy Squats.

Hit 2 sets of 6 per side for 1-leg Negative Only Leg Extensions, taking a full 6 count lowering on each rep.

Moved onto 3 sets of 16 for Stiff-leg Deadlifts.

Then got in 3 sets of 10, 10 and 8 for Leg Curls.

Moved onto a nice Super Set for the Calves. Hit 2 movements going from the 1st to the 2nd without a break. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises super setted with 2 sets 30 for Seated Calf Raises.

Nailed 5 sets of 10 for Barbell Reverse Wrist Curls.

Got in 1 set of 85 for Lying Adductor Flies.

Finished off with some strong and intense Isometric Stretching for the Chinese and Front Splits.

Great stuff!!

Here's a Link to the YouTube video of the Lateral Lunges: https://youtu.be/e59deY1z8ik   I hope you enjoy!!

Friday Aug 18th morning

Great morning today! Got in almost everything before the rain came down. Only had to skip the Rings Routine. But the rest went great!   Wonderful Rings Practice.

Started with Joint Mobility and Flexibility work.

Hit some good Isometrics for the neck and some Vacuum practice.

Then hit the following Rings work:

3 sets of 10 for Iron Cross Pumps

3 sets of 8 for Archer Pull-ups

3 sets of 5 for False Grip Explosive Pull-ups

3 sets of 6 for Ice Cream Makers

3 sets of Slow and Strict Muscle Up Negatives

3 sets of Forward Rolls

3 sets of Back Rolls to Top Supports

3 sets of Forward Rolls to Top Supports

3 sets of L-sit to Bent-arm Lever

3 sets of Figure 4 Front Lever Holds to Straddle Back Lever Holds

3 sets of L-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Tuck Planche Holds

3 sets of 8 for Deep and Slow Handstand Push-ups

3 sets of Handstand Holds

3 sets of Freestanding Shoulder Stands (Not Using the Rings Straps for Support)

3 sets of 8 for Planche Push-up Variations

3 rounds of the Ring of Fire.

And, I wanted 3 sets of the Rings Routine, but the rain came in and it was just too dangerous.

Here's a video of the final Slow and Strict Muscle Up Negative:

Here's a video of the Final Back Roll to Top Support with some aid from a Towel. Wow, you can see the storm rolling in:


Okay, couldn't get this video to upload for some reason so here's the YouTube link:  https://youtu.be/DG131ilO91M    Enjoy =)

Thursday Aug 17th night

Rough but great night of training!

Started out with Rest Pause Military Presses. After hitting 2 sets of 5 moved onto 1 set of 6, 1 set of 5 and 1 set of 4 for Strict Military Press with a 10 second break between reps. Great stuff!!

Then hit a great Super Set for the shoulders. Took 2 moves and hit them back to back moving from the 1st move into the 2nd with no rest. They were 3 sets of 10 per side for Lying 1-arm Read Delt Raises and 3 sets of 10 per side for 1-arm Standing Lateral Raises.

Then hit a great Super Set for the Biceps. Again, 2 moves, no rest between the 1st and 2nd move. They were 3 sets of 10, 9 and 8 for Dumbbell Incline Curls and 3 sets of 10, 10 and 8 for Barbell Curls.

Then finished up with a great Super Set for the Triceps. Again,    2 moves, no rest between the 1st and 2nd move. These were 3 sets of 12 for Overhead Rope Extensions and 3 sets of 12, 10 and 8 for Triceps Pushdowns.

Great night of training!!

Thursday August 17th morning

Great morning today!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric and DVR work for the hands and some Vacuum practice.

Then hit 3 sets of 10 for each of the following DVR Movements in circuit fashion:

1.) Eagle Flex
2.) Leiderman's Press
3.) Scapula Pull-ups
4.) Bent Rows
5.) Squats
6.) 1-leg Leg Curls
7.) Abs Contractions

Then moved onto 3 strong rounds of the ring of fire.

Finished up with some Kicking drills for the Roundhouse, Side, Back, Hook, Front, Crescent and Wheel kicks. And some Wing Chun and Kenpo drills.

Great stuff!!

 

 

Wednesday August 16th

Great Parallet practice this morning.

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the neck and some vacuum practice.

Then hit the following on the parallets:

2 sets of 3 for Handstand Warm-ups

3 sets of V-sit to Handstand to Tuck Planche to V-sit to Bent-arm Lever to  V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of V-sit to Handstand to Tuck Planche to V-sit

3 sets of Handstand to Straddle Planche

3 sets of Handstand to Tuck Planche

3 sets of V-sit to Straddle Planche

3 sets of V-sit to Tuck Planche

3 sets of Straddle Planche Holds

3 sets of Tuck Planche Holds

3 sets of V-sit Holds

3 sets of Bent-arm Lever Holds

3 sets of Handstand Holds

And finished up with 3 sets of Straddle Handstand Holds

Great stuff!

 

 

Tuesday Aug 15th night

Awesome training tonight!!

Started out with 3 sets of 15, 12 and 12 for Vince Gironda style Sternum Pull-ups

Moved onto 3 set of 15 for Double Impact Dumbbell Pull-overs getting 1 and 1/4 reps per rep and having the 1/4 rep be at the stretched position.

Moved onto 3 sets of 12, 9 and 10 for Undergrip Lat Pulldowns.

Then hit 2 sets of 4 and 3 for Super Slow Incline Press taking a full 10 seconds to lift the weight and a full 10 seconds to lower it on each rep.

Hit 3 sets of 9, 8 and 9 per side for Double Impact 1-arm Cable Incline Crossovers getting 1 and 1/4 reps for each rep and having the 1/4 rep at the completely contracted position of the movement.

Then hit 3 sets of 10 for Neck Press with only 30 seconds of rest between sets.

Got in a great super set of 2 moves for the abs, hitting 3 sets each and moving right from the 1st movement into the second movement with no rest. The movements were 3 sets of 15 for Parallel Bar Leg Raises and 3 sets of 10 for Pelvic Rocks.

Hit another great super set cycle of 2 movements for the abs, getting 3 sets of each and moving right from the 1st movement into the second movement with no rest. These were 3 sets of 10 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Then finished up with 1 set of 70 for Lying Adductor Flies.

Great stuff!!

 

 

 

 

Tuesday August 15th morning

Fantastic Tumbling work this morning.

Started out with Joint Mobility and Flexibility drills.

Got in some nice Isometric and DVR work in for the Hands.

Nailed some Vacuum practice.

Then hit:

2 sets of Handstand warm-ups

2 sets of 3 for Back Extensions to Handstand Forward Rolls

2 sets of 3 per side for 1-arm Cartwheels

2 sets of 3 per side for Butterfly Kicks

3 sets of 3 per side for 1-arm Cartwheels to Butterfly Kicks

2 sets of 3 per side for Monkey Flips

2 sets of 3 for Handsprings to Dive Rolls

2 sets of 3 per side for Floor Circles

3 sets of Handstand Holds

2 sets of 5 for Pike Jumps

2 sets of 5 for Russian Split Jumps

3 sets of Straddle Handstand Holds

3 sets of Tuck Planche Holds

2 sets of Bent-arm Lever Holds

3 sets per side of 1-arm Bent-arm Lever Variation Holds

3 rounds of the Floor Routine, these felt really terrible but didn't look too bad, lol =)

2 sets of 10 per side for Tea Kwon Do Roundhouse Kick, Side Kick, Hook Kick and Back Kick Drills.

3 sets of Tiger Bend Negatives.

And finished up with 3 rounds of the Ring of Fire.

Great stuff!!


Here's a link to the video for the final run through of the Floor Routine:  https://youtu.be/NnFuUHZzOwo

Monday Aug 14th night

Great to be back in real training this week!! Fantastic Leg Night Tonight!

Started out with 3 strong sets of 15 for Feet Together Squats.

Then hit 3 sets of 10, 8 and 8 for Double Impact Weighted Sissy Squats, hitting 1 and 1/4 reps per repetition, using the 1/4 rep in the stretched position.

Moved onto 3 sets of 10, 9 and 9 for Leg Extensions with a 3 second Static Contraction at the top of the movement on each rep.

Then hit 3 sets of 10, 8 a nd 7 for Leg Curls with a 3 second Static Contraction at the top of the movement on each rep.

Hit 2 sets of 4 per side for 1-leg Negative Only Leg Curls, taking a full 6 second lowering on each rep.

Hit a nice super set of 2 calf movements, moving from the first immediately into the second. They were 2 sets of 18 per side of 1-leg Donkey Calf Raises super setted with 2 sets of 12 per side for 1-leg Calf Raises.

Nailed 5 sets of 10 for Barbell Wrist Curls.

Got in 1 set of 70 for Lying Adductor Flies.

Then hit some strong Isometric Stretching for the Chinese Splits and Front Splits followed by some Relaxed Stretching for each.

Great stuff!!

Monday Aug 14th morning Start of the new training cycle!!

Feels awesome to be starting up the new cycle, and great to be back to good practice and training!!

Started out today with Joint Mobility Work and Flexibility work.

Hit some strong Isometric work for the neck.

Got in some nice Vacuum practice.

Then it was onto the High Bars!!

Hit 3 sets o 3 for High Bar Strict Muscle Up Partials

Got 3 sets of Slow and Strict High Bar Muscle Up Negatives.

Hit 3 sets of 4, 5 and 3 for High Bar Radial Pull-ups with Pop-off Work.

Got in 3 sets of 3 for High Bar Back Rolls with Pop-off Work

Nailed 3 sets of 4 for High Bar Muscle Ups

Got in 3 sets of 4 for High Bar Backwards and Forwards Rolls

Hit 3 sets of 4 for High Bar Freestyle Radial Pull-ups

Nailed 3 sets of 3 for High Bar Pop Over The Bars

Got in 3 sets of 3 for High Bar 360 Degree Pull-up Variations

Hit 3 sets of 3 for High Bar Freestyle Back Rolls

Nailed 3 sets of 3 for High Bar Muscle Ups with Pop Over the Bars

Got in 3 sets of High Bar Bent-arm Lever Holds

Nailed 3 sets of 30, 30 and 25 for High Bar Dips

Hit 3 sets of 10, 8 and 8 for High Bar Circular Leg Raises

Got in 3 sets of Human Flags on each side

Finished up with 3 strong rounds of the Ring of Fire

Felt awesome to be back into hard practice, looking forward to tonight's training!


Here's a video of the first ever attempt at the High Bar Muscle Ups with Pop Over the Bars:

Friday Aug 11th night, Saturday Aug 12 and Sunday Aug 13th End of the back off week

Finishing off the back off week with some recovery and relaxation time.

Friday night was just rest and relaxation.

Saturday and Sunday was Joint Mobility drills followed by rest and relaxation.

Looking forward to Monday and the new cycle!!

Friday Aug 11th morning

Had fun with the back-off week this week. Today, instead of Rings work, I threw in another day of Bar Athletics. It was pretty awesome!

Started out with Joint Mobility and Flexibility work, and some vacuum practice.

Then hit 2 sets of High Bar Swings

2 sets of High Bar Direction Change Swings

2 sets of Bar to Bar Swings

2 sets of High Bar Kip to Support

2 sets of High Bar Radial Pull-ups with Pop-offs

2 sets of High Bar Muscle Ups

2 sets of High Bar Backwards and Forward Rolls

2 sets of High Bar Back Rolls with Pop-offs

2 sets of High Bar Muscle Ups with Pop-offs

3 sets of High Bar Freestyle Pull-ups

3 sets of High Bar Freestyle Back Rolls

3 sets of High Bar Freestyle Muscle Ups

3 sets of High Bar360 degree Pull-up Practice

3 sets of High Bar Top Pop-over Practice

3 sets of High Bar Top 360 degree Pop-off Practice

Finished with 3 sets of High Bar Slow and Strict Muscle Up Negatives.

Great stuff!!

Here's the video of the final set of Slow and Strict Muscle Up Negatives:

Hmmmmm......Once again this site is not letting me upload my videos so here's the link to the YouTube clip, They let me upload stuff:  https://youtu.be/NO2oHAMg4Zw

Thursday Aug 10th night

Keeping on with the De-load/Back-off week training and feeling great.

Hit a circuit of 9 moves, moving from 1 to the next. Hitting 3 rounds and getting 10 reps per movement. They were:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) High Reaches
4.) 1-arm Pull-ups
5.) Squats
6.) 1-leg Leg Curls
7.) Wrist Twists
8.) Biceps and Triceps Contractions
9.) Abs Contractions.

Felt amazing!!

Thursday Aug 10th morning

Great morning today!

Hit my Joint Mobility and Vacuum work.

Got in a good mixture of Flexibility work and Kicking Drills.

Awesome stuff!!

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday Aug 9th

Awesome time playing back and forth between the high  bar and the parallets!!

Started out with Joint Mobility and Flexibility work.

Hit some good vacuum practice too.

Then hit:

2 sets of Parallet Handstand warm-ups
2 sets of High Bar Swings
2 sets of High Bar Direction Change Swings
2 sets of Parallet V-sit to Handstand to Tuck Planche to V-sit to Bent-arm Lever to V-sit
2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit
2 sets of High Bar Radial Pull-ups with Pop-offs
2 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit
2 sets of High Bar Bar to Bar Swings
2 sets of Parallet Handstand to Straddle Planche
3 sets of High Bar Back Roll to Pop-offs
2 sets of Parallet Handstand to Tuck Planche
2 sets of High Bar Muscle Ups
2 sets of Parallet V-sit to Straddle Planche
2 sets of High Bar Back Rolls to Forward Rolls
2 sets of Parallet V-sit to Tuck Planche
3 sets o High Bar Muscle-ups to Pop-offs
2 sets of Parallet Straddle Planche Holds
3 sets of High Bar Freestyle Radial Pull-ups
2 sets of Parallet Tuck Planche Holds
3 sets of High Bar Freestyle Back Rolls
2 sets of Parallet Handstand Holds

Great stuff!!

Tuesday Aug 8th night

Fun back-off week training tonight! Keeping it in the DVR wheelhouse.

Hit 3 sets of 10 for each of the following:

1.) Pec Crossovers
2.) Shoulder Rolls
3.) Lateral Raises
4.) Bent Rows
5.) Leg Extensions
6.) Leg Curls
7.) Wrist Twists
8.) Biceps and Triceps Contractions
9.) Abs Contractions.

Great stuff!!

 

 

Tuesday Aug 8th morning

Fantastic Tumbling Day today! Felt great!

Started out with Joint Mobility, Flexibility and Vacuum work.

Moved onto some indoor tumbling work:

Stated out with 2 sets of 5 for Handstand warm-ups, hitting a kicks to handstand, straddle to handstand, pike to handstand etc.

Then hit 2 sets of 3 per side for 1-arm Cartwheels

Moved onto 2 sets of 3 for Back Extension to Handstand to Forward Rolls.

Then hit 2 sets of 3 per side for Butterfly Kicks.

Hit 2 sets of 3 per side for Monkey Flips

Got in 2 sets of Straddle Handstand Holds

Hit 2 sets of 3 per side for 1-arm Cartwheel to Butterfly kicks.

Then hit 2 sets of 5 for Russian Split Jumps

Hit 2 sets of 5 for Pike Jumps

Moved onto 2 sets of Tuck Planche Holds

Got 2 really strong sets of Handstand Holds.

Hit 2 sets of Floor Circles.

Got 2 sets of Handstand to Forward Dive Rolls.

Nailed 2 sets of  my Floor Routine.

Finished off with some nice Kicking Drills.

Fun stuff!!


A quick video of some Russian Split Jumps:

Once again, the site isn't letting me upload the video so here's the youtube link instead:  https://youtu.be/pRkC9_t_36g

Monday Aug 7th night

Great Dynamic Tension night!

Hit a circuit of 9 moves, moving from 1 to the next. Hitting 3 rounds and getting 10 reps per movement. They were:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Scott's Press
4.) Full Range Lat Contractions
5.) Squats
6.) 1-leg Leg Curls
7.) Wrist Twists
8.) Biceps and Triceps Contractions
9.) Abs Contractions.

Great stuff!!

Monday Aug 7th morning Beginning of the Back off Week

The beginning of the Back off Week, which means the mornings are a little less intense, and it's time to try out some new stuff.

Started off with Joint Mobility and Flexibility work!

Hit some work on my Vacuum.

Then hit:

3 of 3 sets of Basic High Bar Swings.

3 of 2 sets of High Bar, bar to bar swings.

3 of 2 sets of High Bar direction change swings.

3 sets of 5 sets of High Bar Forward and Back Rolls.

3 sets of 3 for High Bar Back Rolls to Pop-offs.
3 sets of High Bar Kip to Straight Arm Press

3 sets of High Bar Bent-arm Levers.

3 sets of 5 for  High Bar Radial Pull-ups.

3 sets of 5 for High Bar Clapping Pull-ups.

3 sets of 6 for High Bar Muscle Ups

3 sets of 3 for Muscle Up to Pop-offs

3 sets of 3 for Toe Touch Pull-ups

3 sets of 25 for High Bar Dips

3 sets of High Bar Figure-4 Front Lever Holds.

3 sets of 8 for High Bar Feet Circles.

3 sets of Human Flags per side.

Great stuff!


Here's a video of the 2nd set of Toe Touch Pull-ups: The site wasn't letting me upload the video so here's a link to it on youtube:  https://youtu.be/87qUz5GrbaM

Saturday Aug 5th and Sunday Aug 6th

Finished up this training cycle and took both of these nights off from training.

Used the mornings for some good Joint Mobility Work.

Nice weekend!

Friday Aug 4th night

Awesome Friday night!!

Started out with 3 sets of 10 for DVR Squats.

Moved onto a 3 move High Intensity Tri-set, taking all 3 moves to failure and having no rest in between them. The moves were: Leg Extensions for 1 set of 18 dropped the weight hit 4 more dropped the weight again and hit 3 more, Sissy Squats for 1 set of 40 and 1-leg Alternating Leg Extensions for 1 set of 10 per side dropped the weight and got 5 more. Great stuff!!

Moved onto 2 sets of 4 and 3 for Super Slow Leg Curls, taking a full 10 seconds to lift the weight and 10 seconds to lower it on each rep.

Moved onto 2 sets of 20 and 18 seconds per side for 1-leg Static Hold Leg Curls.

Then nailed 2 sets of 20 and 18 per side for 1-leg Donkey Calf Raises.

Hit 2 sets of 45 for Seated Calf Raises.

Finished up with 5 sets of 10 for Barbell Reverse Wrist Curls.

Great stuff!!

Friday Aug 4th morning

Love the rings, and it was an awesome rings session today!!

Started out to day with some strong Isometric work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 3 sets of 8 for Rings Iron Cross Pumps

Then 3 sets of 3 for Rings Forward Rolls

Then 3 sets of 8 for Rings Archer Pull-ups

Moved onto 3 sets of 5 for Rings Explosive Pull-ups.

3 sets of 5 for Rings Muscle-ups

3 sets of 6 for Ice Cream Makers.

3 sets of 3 for Kip to Top Support

3 sets of Rings L-sit to Bent-arm Lever to L-sit

3 sets of Rings Figure-4 Front Lever Holds

3 sets of Rings Straddle Back Lever Hold

3 sets of Rings Bent-arm Lever Holds

3 sets of Rings L-sit Holds

3 sets of Rings Tucked Planche Holds

 3 sets of Rings Shoulder Stand Holds

3 sets of Rings Handstand Holds

3 sets of 8 for Rings Planche Push-up Variations.

Hit 4 strong rounds of my Rings Routine.

Got in with 3 sets of 8 for Rings Handstand Push-ups concentrating on taking them much deeper.

Finished up with 3 strong rounds of the Ring of Fire!!

Felt amazing!!

Here's a link to the video of the final round of the Rings Routine:  https://youtu.be/ZtOIKQ6T3eg

 

Thursday Aug 3rd night

Wonderful night tonight!!

Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 8 and 6 per side.

Then hit 3 sets of 10 per side for Lying 1-arm Rear Delt Raises.

Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 9, 9 and 8.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 9 and 9 for Incline Dumbbell Curls super setted with 3 sets of 10 for Barbell Biceps Curls.

Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 12 for Overhead Rope Extensions super setted with 3 sets of 12, 10 and 10 for Triceps Pushdowns.

Great stuff!!

Thursday Aug 3rd morning

Great morning today!!


Started out with some DVR and Isometric work for the hands.

Hit some Joint Mobility and Flexibility work, and some Vacuum practice.

Then hit 3 sets of 10 for the following:

1.)  DVR Eagle Flex
2.)  DSR Leiderman's Press
3.)  DVR Full Range Lat Contractions
4.)  DVR Bent Over Rows
5.)  DVR Half Squats
6.)  DVR 1-leg Leg Curls
7.)  DVR Abdominal Contractions

 Got in 3 nice rounds of the Ring of Fire!!

Great start to the day!!

 

 

 

 

Wednesday Aug 2nd

Fantastic Wednesday Today!!

Started out with Isometric Neck work, Joint mobility and Flexibility work.
Then moved onto Parallet work.

Hit 3 sets of 5 for Parallet kick to Handstand

3sets of Parallet Handstand to Straddle Planche

3 sets of Parallet Handstand to Tuck Planche

3 sets of Parallet V-sit to Straddle Planche

3 sets of Parallet V-sit to Tuck Planche

3 sets of Parallet Tuck Planche Holds

3 sets of Parallet Straddle Planche Holds

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of Parallet V-sit to Handstand to Bent-arm Lever to V-sit to Tuck Planche to V-sit

3 sets of Parallet V-sit to Handstand to Tuck Planche to V-sit to Bent-arm lever to V-sit

3 sets of 6 for Freestanding Parallet Handstand Push-ups really focusing on making them slow, deliberate and extra deep.

 3 sets of Freestanding Parallet Handstand Holds

 3 sets of V-sit Holds

 3 sets of Bent-arm Lever Holds

Got in 3 sets of Straight Bar Handstand Holds

Worked on 3 sets of 1-arm Handstand Hold Variations

 And finished with 3 sets of 6 for DB Maltese to Planche Press

Great stuff!!

Here's a link to the video of the final set of V-sit to Handstand to Bent-arm Lever o V-sit:  https://youtu.be/nccMwy_VoWM


And, a video of the final set of the Handstand to Straddle Planche work:

Tuesday Aug 1st night

Incredible training tonight! Felt Awesome!

Started off with 2 sets of 5 and 4 for Super Slow Incline Press, taking a full 10 seconds to raise the weight and 10 seconds to lower it on each rep.

Moved onto 3 sets of 10, 10 and 9 per side for 1-arm Crossovers taking no rest in between sets, simply going form the right to the left to the right to the left to the right to the left.

Then hit 4 sets of 10, 10 and 8 for Neck Press taking only 30 seconds of rest between sets.

Then hit 1 set of Neck Press Stage Sets getting 12 reps in the toughest 2/3's of the rep and 12 reps in the easier 1/3 of the rep.

Moved onto a High Intensity Tri-set for the Back. Took three movements and performed them one right after the other with no rest in between taking them all to absolute failure. The moves were Low Motorcycle Lat Pulls with a double drop set, Straight Arm Lat Pulls and Undergrip Pulldowns. Great back training!!

Then hit 2 sets of 10 for Clean Grip High Pulls from the Hang.

Finished up with a super set for the abs, taking two moves and performing them one right after the other with no rest. They were 3 sets of 20 for Pelvic Rocks and 3 sets of 20 for Weighted Frog Crunches.

Great stuff!!

 

Tuesday August 1st morning

Great practice this morning. It was nice being able to tumble outside again!!!

Started out with Joint Mobility, Flexibility and Vacuum work.

Got some nice DVR and Isometric work for the hands.

Moved onto some indoor tumbling work:

Stated out with 3 sets of 5 for Handstand warm-ups, hitting a kicks to handstand, straddle to handstand, pike to handstand etc.

Then hit 3 sets of 3 per side for 1-arm Cartwheels

Moved onto 3 sets of 3 for Back Extension to Handstand to Forward Rolls.

Then hit 3 sets of 3 per side for Butterfly Kicks.

Hit 3 sets of 3 per side for Monkey Flips

Got in 3 sets of Straddle Handstand Holds

Hit 3 sets of 3 per side for 1-arm Cartwheel to Butterfly kicks.

Then hit 3 sets of 5 for Russian Split Jumps

Hit 3 sets of 5 for Pike Jumps

Moved onto 3 sets of Tuck Planche Holds

Hit 3 sets of 6 for Dumbbell Maltese Press to Planche.

Hit 3 of 5 sets of Handstand Leg Raises

Got 3 really strong sets of Handstand Holds.

Hit 3 sets of Floor Circles.

Got 3 sets of Handstand to Forward Dive Rolls.

Nailed 3 sets of  my Floor Routine.

Finished up with 3 awesome rounds of the Ring of Fire.

Great stuff!!


Here's some Monkey Flip Fun:

And The Final Set of the Floor Routine:

Monday July 31st night

Fantastic training tonight!!

Started out with 3 sets of 10 for Feet Together Squats taking only 30 seconds rest between sets.

Then hit 1 set of Feet Together Squats as a Stage Set, hitting 12 reps in the hardest 2/3 of the rep range followed immediately with 12 reps in the strongest 1/3 of the rep range.

Moved onto 1 set of 20 for Weighted Sissy Squats.

Then hit 2 sets of 5 and 4 for Super Slow Leg Extensions, taking a full 10 second to raise the weight and a full 10 seconds to lower it on each rep.

Then hit 1 set of Stretch-Pause Sissy Squats getting 30 reps in with a 4 count pause in the stretch position of the move.

Then hit a High-Intensity based Tri-set for the Hamstrings. Without stopping hit 1 set of Leg Curls with 2 drop sets, taking it to absolute failure, then jumped into 1 set of Stiff-leg Deadlifts taking it to absolute failure, then moved immediately into 1-leg Leg Leg curls for 1 set taking it to absolute failure.

From there moved on to 2 sets of 17 per side for 1-leg Donkey Calf Raises.

Then hit 2 sets of 16 per side for 1-leg Standing Calf Raises.

Finished up with 5 sets of 10 for Barbell Wrist Curls.

Fantastic stuff!!