Wednesday Oct 4th

Wonderful day today!

This morning was:

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

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

Then moved onto:

3 sets of Handstand Holds

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of Straddle Handstand Holds

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Build-ups

3 sets of Tiger Bend Push-up Negatives

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


And the evening was:

3 sets of 30 for Weighted Adductor Flies.

Followed by some strong Isometric Stretching for the Chinese Splits and some good relaxed stretching for the Chinese, Front and Van Damme splits. Great stuff!!