Thursday Dec 27th morning

Nice morning today!!

Started out with 4 sets of 55 for Jowett Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Isometric Power Flexes for the Hips, Quads, Hams, Calves, Butt and Tibia

Great morning!!

Wednesday Dec 26th

Nice day today!!

The morning was:

Started out with 4 sets of 75 for Classic Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Great morning!!

The evening was Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!

Tuesdy Dec 25th

Easy day today!!

The morning was:

Started out with 4 sets of 75 for Feet-elevate Push-ups

3 sets of 3 for Wall Walk Bridges

Yoga, Wrestlers and Gymnastics Bridge work

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility work

Isometric Power Flexes for the Lower Back, Mid Back, Upper Back, Lats and Traps

Great stuff!

The evening was off for Christmas Day

Monday Dec 24th, start of Holiday Back Off Week

Hitting a Holiday Back off week this week.

This morning was:

Started out with 4 sets of 55 for Atlas Push-ups

3 sets of 3 for Wall Walk Bridges

Yoga, Wrestlers and  Gymnastics Bridge Work

Vacuum Practice and Isometric Power Flexes for the Midsection

Joint Mobility Work

Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Isometric Power Flexes for the Chest, Shoulders and Neck

Great morning!!

The evening was off for Christmas Eve

Saturday Dec 22nd and Sunday Dec 23rd

Very easy days on both days

The mornings were Joint Mobility work

The evenings were off!!

Friday Dec 21st night

Wonderful training tonight!!

Started out with 3 sets of 10 per side for DVR High Reaches

Hit 3 sets of 10 for DVR Shoulder Rolls

Got in 3 sets of 10 for DVR SH-3 Deltoid Raises

Hit 3 sets of 10 per side for DSR SH-4 Front Delt Raises

Got in 3 sets of 10 per side for DSR SH-5 Rear Delt Contractions

Hit 3 sets of 10 per side for DSR SH-6 Lateral Raises

Got in 3 sets of 10 per side for DSR SH-7 Lateral Raises

Hit 3 sets of 4 per side for DSR SH-8 Front Delt Raises

Got in 3 sets of 7 per side for DSR SH-9 Shrugs

Hit 1 set of 10 seconds for Isometric Samson Press Outs

Got in 1 sets of 10 seconds for Isometric SH-12 Lateral Raises

Hit 1 sets of 10 seconds for Isometric Power Press Outs

Finished up with some Joint Mobility work

A great end to the 6-week cycle

Great stuff!!

Friday Dec 21st morning

Great morning today!!

Started out with 4 sets of 70 for Classic Push-ups

Hit 3 set of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Presses
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 for DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Thursday Dec 20th night

Great training tonight!!

Started out with 3 sets of 10 for DSR BA-1 Flexes

Hit 3 sets of 5 for DSR BA-2 Flexes

Got in 3 sets of 5 for DSR BA-3 Flexes

Hit 3 sets of 5 per side for DSR BA-4 Flexes

Got in 3 sets of 4 for DSR BA-5 Flexes

Hit 3 sets of 8 for DSR BA-6 Flexes

Got in 3 sets of 8 for DSR BA-6 Flexes

Hit 3 sets of 8 for DSR BA-7 Flexes

Got in a strong 10 seconds Isometric Contraction per side for  of BA-8 Isometrics

Hit a nice 10 seconds Isometric Contraction for BA-9 Isometrics

Got in a nice 10 seconds Isometric Contraction per side for BA-10 Isometrics

Hit a strong 10 seconds Isometric Contraction for the BA-11 Isometrics

Got in 3 sets of 10 seconds Isometric Contractions for the BA-12 Isometrics

Hit a really nice 10 seconds Isometric Contraction for the BA-13 Isometrics

Got in a sweet 10 seconds Isometric Contraction for the BA-14 Isometrics

I know that's a lot of code that most people won't know, I'll have to share all of that back work with you all at some point. Great stuff.

Finished with Joint Mobility work

Great night!

Thursday Dec 20th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Jowett Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in each direction

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Wednesday Dec 19th

Great day today!!

The morning was:

Started out with 3 sets of  3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Crossover Press Downs
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Vertical Palm Presses
3 sets of 10 for DVR Gorilla Flex     5's
3 sets of 10 for DVR Military Presses
3 sets of 10 for DVR Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

The evening was a mixture of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Tuesday Dec 18th night

Great night tonight!! Felt awesome!!

Started out with 3 sets of 10 for DVR Squats

Hit 3 sets of 5 for Scissors Squats

Got in 3 sets of 20 per side for Hawaiian Squats

Hit 3 sets of 10 for DVR Leg Extensions

Moved onto 3 sets of 10 for DVR Leg Curls

Got in 3 sets of 10 per side for DVR 1--leg Leg Curls

Hit 2 sets of 15 per side for Slow and Paused 1-leg Standing Calf Raises

Great stuff!!

Tuesday Dec 18th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 70 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit the following:

3 sets per side for Air Baby Variations
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR SH-3 Deltoid Contractions
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Scott's Presses
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for DVR Leg Curl
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Hit 3 rounds of the Ring of Fire

Great morning!!

Monday Dec 17th night

Awesome night of training tonight! Really hit it hard and awesomely!!

Started out with 3 sets of 10 for DSR Liederman's Presses

Then hit 3 sets of 10 for DVR Full Range Pec Contractions

Got in 3 sets of 10 for DVR Crossover Press Downs

Hit 3 sets of 10 for DSR Rope Pull-downs

Got in 3 sets of 10 per side for DSR CH-5 Presses

Hit 3 sets of 5 for DSR Pull Apart, Up and Over's

Got in 3 sets of 10 for DSR Liederman's Pec Contractions

Hit 3 sets of 5 for DSR Prayer's Presses

Got in 3 sets of 5 for DSR CH-9 Presses

Hit 1 set of 10 seconds for DVR CH-10 Contractions

Got in 1 set of 10 seconds for DVR CH-11 Contractions

Hit 3 sets of 20 for Parallel Bar Chest Dips

Finished up with Joint Mobility work

Great night!!

Monday Dec 17th moning

Great morning today!!

Started off with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck in each direction

Got in 3 sets of 10 per side for DSR Neck Work looking in each direction

Hit 2 sets of 20 in all 4 directions for Neck Bridge work

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

And hit 3 rounds of the Ring of Fire

Great morning!!

Saturday Dec 15th and Sunday Dec 16th

Easy days on both days!

Both mornings were all about Joint Mobility

Took both evening   off to recover and rest

Felt wonderful!!

Friday Dec 14th night

Awesome night tonight!! Did a little change of pace for the night!

Hit a number of Yielding Isometric Static Holds. A great change for the day and an awesome session.

Started off with a 60 seconds per side 1-leg Resisted Calf Raise Hold

Hit a 30 seconds Chest to the Bar Flexed Arm Hang Hold

Got in a 60 seconds Bottom Position Push-up Hold

Hit a 120 seconds Face the Wall Bottom Position Squat Hold

Got in a 60 seconds Hollow Body Hold

Hit a 60 seconds Bottom Position Pike Press Hold

Got in a 60 seconds Top Position Recline Body Row Hold

Hit a 40 seconds Glute/Ham Raise Hold

Got in a 30 seconds Reverse Plank Hold

Hit a 90 seconds Plank Hold

Got in a 60 seconds per side Side Plank Hold

Hit a 60 seconds Hanging Scapula Retraction Hold

Hit a 30 seconds Parallel Bar L-sit Hold

Finished up with some Joint Mobility work.

Great night!!

Friday Dec 14th morning

Great morning today!

Feel much better today, not as beaten up, lol!!

Started out with 4 sets of 65 for Classic Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice ad Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Full Rang Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contraction
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Thursday Dec 13th night

Restful night tonight!!

Both Missy and I were feeling beaten up and exhausted, so we took the night off and just rested.

Nice night!

Thursday Dec 13th morning

Wonderful morning today!!

Started out with 4 sets of 55 for Jowett Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Isometric Work for the neck in each direction

Got in Isometric Power Flexes for the Neck in each direction

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 for DVR Eagle Flex
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Got in 3 rounds of the Ring of Fire

Awesome morning!!

Wednesday Dec 12th

Great day today!!

This morning was:

Started out with Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Crossover Press Downs
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Vertical Palm Presses
3 sets of 10 per side for DVR Gorilla Flex 5's
3 sets of 10 for DVR Scott's Presses
3 sets of 10 for DVR Full Range Lat Contraction
3 sets of 10 for DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Then hit 3 rounds of the Ring of Fire

Great morning!

The evening was a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Dec 11th night

Awesome training tonight, really pushed it hard and heavy in the conditioning!!


Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following: Set the timer for 30 minutes and hit as many rounds as possible with no rest between movements and minimal rest between rounds. Make sure all the reps are good reps also.

a.) 4 sets of 10 per side for 1-arm DB Thrusters
b.) 4 sets of 8 per side for 1-arm DB Chest Flies
c.) 4 rounds of 4 per side for DB Get-ups
d.) 4 sets of 8 for DB Sumo Squats to Upright Rows
e.) 4 sets of 6 per side for DB Renegade Rows
f.) 4 sets of 12 for DB Weighted Crunches

Jumped the weight up a lot, hit 4 rounds in 25 minutes even and knew there wasn't another round in me.

Finished up with Joint Mobility work.

Great stuff!!

Tuesday Dec 11th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Got in 4 sets of 70 for Feet-elevated Push-ups

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of 3 per side for Rolling Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets per side for Air Baby Variations
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Then hit 3 rounds of the Ring of Fire

Great morning!!

Monday Dec 10th night

Wonderful training tonight!!

Started out with 3 sets of 5 per side for 1-arm Pull-ups with a slight assistance

Then hit 3 sets per side for Negative 1-arm Pull-ups taking between 5 and 10 seconds for each negative

Moved onto the following: Perform as many rounds as possible of the following: push-ups, recline body rows and bodyweight squats, hitting as many reps as possible for each set, taking no rest between movements or rounds, and taking 10 seconds for each and every single rep.

Hit 3 rounds of 11 for the Push-ups
3 rounds of 11 for the Recline Body Rows
3 rounds of 45 for the Bodyweight Squats

Took 34 minutes and 50 seconds to complete.

Great night!!

Monday Dec 10th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit4 sets of 55 for Atlas Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck in each direction

Got in 3 sets of 10 per side for DSR Neck Work, looking in both directions

Hit 2 sets of 20 for Bridge Neck Work in all 4 directions

Got in Joint Mobility work

Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Handstand Holds
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Then hit 3 rounds of the Ring of Fire

Awesome morning!!

Sunday Dec 9th

Nice day today!!

The morning was Joint Mobility work

The evening was off

Nice stuff!!

Saturday Dec 8th

Awesome day today!!

The morning was all about Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kneeling Kip Ups

Then hit the following:

Hit 50 reps of each movement, getting 50 of the first before moving onto the next, in as little time as possible with as perfect form as you can:

a.) 3 sets of 20, 15, 8 and 7 for DB Chest Flies
b.) 2 sets of 30 and 20 per side for DB Lunges
c.) 3 sets of 20, 15 and 10 for V-ups
d.) 4 sets of 15, 15, 10 and 10 for DB Biceps Curls
e.) 1 sets of 50 for DB Reverse Crunches
f.) 3 sets of 25, 20 and 5 for DB Thrusters
g.) 3 sets of 20, 20 and 10 for DVR Pull-ups
h.) 2 sets of 30 and 20 for DB Leg Curls
I.) 3 sets of 20, 15 and 15 for DB Lateral Raises

Finished up with Joint Mobility work

Great day!!

Friday Dec 7th night

Wonderful night tonight!!

Started out with 4 sets of 3 for Kip Ups

Then hit the following:

Hit 3 rounds of this circuit with no rest between moves and no rest between rounds:

a.) 3 sets of 15 per side for Hawaiian Squats
b.) 3 sets of 20 per side for Handstand Shoulder Touches
c.) 3 sets of 10 for Pull-ups
d.) 3 sets of 10 for Burpees with a Jump Squat ending
e.) 3 sets of 20 per side for Side Lunges
f.) 3 sets of 40 for Feet-elevated Push-ups
g.) 3 sets of 20 for Repetition Hamstring Bridges
h.) 3 sets of 10 for Parallel Bar Leg Raises
I.) 3 sets of 20 per side for Side Plank Hip Dips

Finished up with Joint Mobility work.

Great night!!

Friday Dec 7th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 75 for German 75's Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of Straddle Planche Holds

3 sets of 10 for DVR Full Range Pec Contraction
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Thursday Dec 6th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Then hit the following KB circuit with no rest between moves: 10 Windmills on the right, 10 Overhead Presses on the right, 10 Cleans on the right, 10 2-hand by-the-horn curls, 10 1-arm Rows on the right, 10 assisted 1-arm Push-ups on the right, 10 Upright Rows, 10 Hot potatoes, and immediately did the same on the left.

Moved onto this KB circuit, again with no rest between moves: 10 overhead squats per side, 10 squats with kicks per side, 10 overhead step-back lunges per side, 10 tactical lunges per side, 10 1-arm swings per side, 10 goblet squats

Then hit this KB circuit with no rest between moves: 10 Slingshots, 10 Goblet Squats, 10 Slingshots, 10 Bottom of the Bell Overhead Presses, 10 Slingshots, 10 Bottom of the Bell Thrusters, 10 Slingshots, 10 Bottom of the Bell Thrusters, 10 Slingshots, 10 Swing to Bottom of the Bell Catches, 10 2-arm Swings

Moved onto this KB circuit, no rest between moves: 10 thrusters per side, 10 clean and presses per side, 10 overhead squats per side, 10 windmills per side, 10 1-arm snatches per side

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!

Thursday Dec 6th morning

Great morning today!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Jowett Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Isometric Work for the Neck in each direction

Hit Isometric Power Flexes for the Neck in each direction also

Hit some awesome Joint Mobility work

Got in the following:

3 sets per side for 1-arm Elbow Lever Holds

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

And hit 3 rounds of the Ring of Fire

Great morning!!

Wednesday Dec 6th

Great day today!!

The morning started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility work

Hit the following:

3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Scott's Presses
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

and 3 rounds of the Ring of Fire

Great morning!

The evening was a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night also!!

Tuesday Dec 4th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following:

Set the timer for 30 minutes and went for as many rounds of the following as possible, with a heavier db again. No rest between movements and basically no rest between rounds:

a.) 6 rounds of 10 per side for 1-arm DB Thrusters
b.) 6 rounds of 8 per side for 1-arm DB Chest Flies
c.) 6 rounds of 4 per side for DB Get-ups
d.) 6 rounds of 8 for DB Sumo Squat to Upright Rows
e.) 6 rounds of 6 per side for DB Renegade Rows
f.) 6 rounds of 12 for DB Weighted Crunches

Felt awesome still hitting 6 rounds in the 30 minutes, great stuff!!

Tuesday Dec 4th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for Air Baby Variations
3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of the Ring of Fire

Great stuff!!

Monday Dec 3rd night

Wonderful training tonight!!

Started out with 3 sets of 3 for 1-arm Pull-ups with a slight assist

Then hit 3 sets of 1-arm Pull-up Negatives, taking a full 5-10 seconds to lower

Then moved onto the following circuit: Hit as many rounds as possible of as many reps as possible with no rest in between movements or rounds; and taking a full 10 seconds for each rep of each move.

a.) Push-ups
b.) Recline Body Rows
c.) Bodyweight Squats

Hit 3 rounds of 11 for the Push-ups, 3 rounds of 10 for the Rows and 3 rounds of 35, 40 and 40 for the squats. Took 31 minutes and 20 seconds to complete.

Finished up with Joint Mobility work

Great stuff!!

Monday Dec 3rd morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck

Got in 3 sets of 10 per side for DSR Neck Work, looking in each direction

Hit 2 sets of 20 for Neck Bridge Work in all 4 directions

Got in great Joint Mobility work

Hit awesome Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of the Ring of Fire

Great morning!!

Sunday Dec 2nd

Awesome day today!!

The morning was Joint Mobility work

The evening was the following:

Started out with 4 sets of 3 for Freestanding Handstand Push-ups

Then hit the following circuit for 7 rounds. No rest between moves, minimal rest between rounds:

a.) 7 sets of 3, 4, 5, 5, 5, 4 and 3 per side for 1-arm KB Rows
b.) 7 sets of 3, 4, 5, 5, 5, 4 and 3 per side for 1-arm KB Swings
c.) 7 sets of 10, 20, 30, 30, 30, 20 and 10 seconds for Plank Holds
d.) 7 sets of 3, 4, 5, 5, 5, 4 and 3 per side for 1-arm KB Front Squats
e.) 7 sets of 3, 4, 5, 5, 5, 4 and 3 per side for 1-arm Push-ups

Finished up with Joint Mobility work

Great night!!

Saturday December 1st

Great day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 or Kneeling Kip Ups

Then hit the following Dumbbell Circuit, completing 50 reps of one movement in as little time as possible then moving onto the next move. Trying to get done in as little time with as little rest as possible:

a.) 2 sets of 35 an 15 for DB Chest Flies
b.) 3 sets of 25, 20 and 5 per side for DB Lunges
c.) 3 sets of 25, 15 and 10 for V-ups
d.) 4 sets of 15, 15, 10 and 10 for DB Biceps Curls
e.) 1 set of 50 for DB Reverse Crunches
f.) 4 sets of 15, 15, 10 and 10 for DB Thrusters
g.) 3 sets of 20, 20 and 10 for DVR Pull-ups
h.) 3 sets of 25, 25 and 5 for DB Leg Curls
I.) 3 sets of 20, 15 and 15 for DB Lateral Raises

Great stuff!!

Friday Nov 30th night

Awesome night tonight!


Started out with 4 sets of 3 for Kip Ups

Then hit the following circuit for 3 rounds taking no rest between moves or rounds:

a.) 3 sets of 15 per side for Hawaiian Squats
b.) 3 sets of 20 per side for Handstand Shoulder Touches
c.) 3 sets of 10 for Pull-ups
d.) 3 sets of 10 for Burpee with a Jump ending
e.) 3 sets of 20 per side for Side Lunges
f.) 3 sets of 40 for Feet-elevated Push-ups
g.) 3 sets of 20 for Repetition Hamstring Bridges
h.) 3 sets of 10 for Parallel Bar Leg Raises
I.) 3 sets of 20 per side for Side Plank Hip Raises

Finished up with Joint Mobility work

Great night!!

Friday Nov 30th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 75 for German 75's Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes for the Midsection and Vacuum Practice

Hi Joint Mobility work

Got in the following:

3 sets of Straddle Planche Holds

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of the Ring of Fire


Awesome stuff!!

Thursday Nov 29th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Then hit the following Kettlebell Circuit, taking no rest between moves at all: 10 Windmills on the right, 10 Overhead Presses on the right, 10 Cleans on the right, 10 2-hand by-the-horns curls, 10 1-arm rows on the right, 10 1-arm assisted push-ups on the right, 10 upright rows, 10 hot potatoes; immediately and with no rest repeat on the left.

Then hit this KB circuit, again with no rest between moves: 10 Overhead Squats per side, 10 Front Squat to Kick per side, 10 Overhead Step-back Lunges per side, 10 Tactical Lunges per side, 10 1-arm Swings per side and 10 bodyweight squats

Moved onto this KB circuit, again with no rest between moves: 10 slingshots, 10 goblet squats, 10 slingshots, 10 bottom of the bell overhead presses, 10 slingshots, 10 bottom of the bell thrusters, 10 slingshots,10 bottom of the bell thrusters, 10 slingshots, 10 swing to bottom of the bell catches, 10 2-arm swings.

Then hit this KB circuit, again with no rest between moves: 10 Thrusters per side, 10 clean and presses per side, 10 overhead squats per side, 10 windmills per side and 10 snatches per side.

Moved onto 5 sets of 20 for Weighted Frog Crunches with minimal rest between sets.

Finished up with joint mobility work.

Great stuff!!

Thursday Nov 29th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Classic Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of 3 per side or Rolling Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in all 3 areas for each of 6 directions

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds
3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Biceps/Triceps Contractions
3 sets of 10 for DVR Scott's Presses
3 sets of 10 for DVR Full Range Lat Contractions
3 sets of 10 for 1-leg DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of the Ring of Fire

Great morning!!

Wednesday Nov 28th

Awesome day today!!

The morning was:

Started out with Isometric Power Flexes and Vacuum Practice for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 per side for DVR High Reaches
3 sets of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for 1-leg DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great stuff!!

The evening was a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Nov 27th night

Awesome night tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following, going from a.) to f.) with no rest between movements and almost no rest between rounds, trying for as many rounds as possible in 30 minutes:

a.) 6 rounds of 10 per side for 1-arm DB Thrusters
b.) 6 rounds of 8 per side for 1-arm DB Chest Flies
c.) 6 rounds of 4 per side for DB Get-ups
d.) 6 rounds of 8 for DB Sumo Squat to Upright Rows
e.) 6 rounds of 6 per side for DB Renegade Rows
f.) 6 rounds of 12 for DB Weighted Crunches

Great stuff. Hit 6 rounds with a heavier dumbbell. Great stuff!!

Tuesday Nov 27th morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets per side for Air Baby Variations

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Shoulder Rolls

3 sets of 10 for DVR Wrist Twist Triceps Contractions

3 sets of 10 per side for DVR High Reaches

3 sets of 10 per side for DVR 1-arm Pull-ups

3 sets of 10 per side for 1-leg DVR Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

3 rounds of the Ring of Fire

Great morning!!

Monday Nov 26th night

Fantastic night tonight!! Love this workout!!

Started out with 3 sets of 3 per side for 1-arm Pull-ups with a slight assist

Then hit 3 sets of 1-arm Negative Pull-ups, taking a 5-10 seconds negative

Then moved onto the following: As many rounds as possible of Push-ups, Recline Body Rows and Bodyweight Squats, hitting as many reps as possible per movement, with no rest between movements and no rest between rounds; and making sure that every single rep of every movement takes 10 seconds to complete. Great stuff!

I hit:

3 sets of 9 for the Recline Body Rows
3 sets of 11, 10 and 10 for the Push-ups
3 sets of 30 for the Squats

Took 25 minutes and 20 seconds

Great stuff!!

Monday Nov 26th morning: tweaking the morning routine

Great day today. Needed a mental and physical break from the hand balancing and acrobatic practice, so I made some tweaks to the morning practices. Made for a wonderful morning!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions for Bridge Neck Work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets of 10 for DVR Full Range Pec Contractions

3 sets of 10 for DVR Shoulder Rolls

3 sets of 10 for DVR Wrist Twist Triceps Contractions

3 sets of 10 per side for DVR High Reaches

3 sets of 10 per side for DVR 1-arm Pull-ups

3 set of 10 per side for 1-leg DVR Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Sunday Nov 25th

Great day today!!

The morning was Joint Mobility Work

The evening was the following:

Started with 4 sets of 3 for Explosive Handstand Push-ups

Then hit the following for 7 rounds, taking no rest between movements and as little rest as possible between rounds:

a.) 1-arm Kettlebell Rows for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side
b.) 1-arm Kettlebell Swings for 7 rounds of 3, 4, 5, 5, 5, 4, and 3per side
c.) Plank Holds for 7 rounds of 10, 20, 30, 30, 30, 20, and 10 seconds
d.) 1-arm Kettlebell Front Squats for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side
e.) 1-arm Push-ups for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side

Great stuff!!

Saturday Nov 24th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kneeling Kip Ups

Then hit the following, making sure to get 50 reps of the first move before going onto the next move. Getting through all 9 moves in as little time as possible and with as little rest as possible while making sure every rep is good quality:

a.) 50 DB Chest Flies (hit 3 sets of 30, 15 and 5)
b.) 50 DB Lunges per side (hit 3 sets of 20, 15 and 15 per side)
c.) 50 V-ups (hit 3 sets of 20, 15 and 15)
d.) 50 DB Curls (Hit 5 sets of15, 12, 10, 10 and 3)
e.) 50 DB Reverse Crunches (hit 1 sets of 50)
f.) 50 DB Thrusters (hit 3 sets of 20, 15 and 15)
g.) 50 DVR Pull-ups (hit    3 sets of 15, 20 and 15)
h.) 50 DB Leg Curls (hit 3 sets of 25, 15 and 10)
I.) 50 DB Lateral Raises (hit 3 sets of 20, 15 and 15)

Great stuff!!

Friday Nov 23rd night

Wonderful training tonight!

Started out with 4 sets of 3 for Kip Ups

Then hit the following, taking no rest between movements and no rest between rounds, get through 3 rounds of the following:

a.) 15 Hawaiian Squats per side
b.) 20 Handstand Shoulder Touches per side
c) 10 Pull-ups
d.) 10 Burpees to Jump Squats
e.) 20 Side Lunges per side
f.) 40 Feet-elevated Push-ups
g.) 20 Repetition Hamstring Bridges
h.) 10 Parallel Bar Leg Raises
I.) 20 Side Plank Side Raises per side

Great training, felt strong and awesome!!

Friday Nov 23rd morning

Great morning today, so much better than yesterday or last night!!

Just took it easy and hit Joint Mobility today!!

Felt really really nice!!

Thursday Nov 22nd night

After a totally messed up day and night tonight, Missy and I decided to take the night completely off!!

Thursday Nov 22nd morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Jowett Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got In Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck in each direction

Got in 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 for Neck Bridge Work, in all 4 directions

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

Also hit some awesome Joint Mobility work

Great morning!!

Wednesday Nov 21st

Awesome day today!!

This morning was:

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Classic Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Hit Isometric Power Flexes and Vacuum Practice for the Midsection

Got in Joint Mobility work.

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

2 minutes of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Camel Pose Flows

2 minutes of Shin Box Extension Flows

Great morning!!

The evening was:

Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Nov 20th night

Awesome night tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following, taking no rest between movements and as little rest as possible between rounds, trying to hit as many rounds as possible in 30 minutes:

a.)  10 1-arm DB Thrusters per side
b.)  8 1-arm DB Chest Flies per side
c.)  4 DB Get-ups per side
d.)  8 Sumo Squat to Upright Rows
e.)  6 Renegade Rows per side
f.)  12 Weighted Crunches

Hit 5 total rounds using heavier DB's

Finished up with Joint Mobility work

Great night!!

Tuesday Nov 20th morning

Awesome morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

Great morning!!

Monday Nov 19th night

Wonderful training tonight!!

Started out with 3 sets of 3 per side for 1-arm Pull-ups with slight assistance

Then hit 3 sets per side for 1-arm Pull-up Negatives, taking a 6 count negative

Then moved onto the following:

Without rest do as many Push-ups, Recline Body Rows and Bodyweight Squats as you can taking a full 10 seconds for each rep on each set of each movement and having no rest between movements or rounds.

Hit 3 sets of 8 for the Recline Rows

Got 3 sets of 10 for the Push-ups

Hit 3 sets of 25 for the Squats

Took 23 minutes and 10 seconds

Great training!!

Monday Nov 19th morning

Fantastic morning today!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers, Gymnastics and Capoeira Bridge work

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 per side for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for Bridge Neck Work in all 4 directions, forwards, backwards, left and right

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets per side for Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets of Gymnastics Rings L-sit Holds

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Straddle Up to Handstand to Elbow Lever Hold

3 sets per side for Squat to Bent-arm Straddle Handstand to Squat

3 sets per side for Squat to Shin Box Extension to Bent-arm Lever to Sissy Squat

2 sets of Different Handstand Holds


Great morning!!

Sunday Nov 18th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Freestanding Explosive Handstand Push-ups

Then hit the following:

7 rounds of the following, taking no rest in between movements and minimum rest in between rounds:

7 sets of 3, 4, 5, 5, 5, 4, 3 per side for 1-arm KB Bent Rows

7 sets of 3, 4, 5, 5, 5, 4, 3 per side for 1-arm KB Swings

7 sets of 10, 20, 30, 30, 30, 20 and 10 seconds for Plank Holds

7 sets of 3, 4, 5, 5, 5, 4, 3 per side for KB Front Squats

7 sets of 3,4, 5, 5, 5, 4, 3 per side for 1-arm Push-ups

Great stuff!!

Saturday Nov 17th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kneeling Kip Ups

Then hit the following, getting 50 reps of each movement before moving onto the next one, taking as little rest as possible, and trying to finish up in the quickest time possible while still doing perfect reps:

3 sets of 30, 15 and 5 for DB Chest Flies

3 sets of 20, 15 and 15 per side for DB Lunges

4 sets of 20, 15, 10 and 5 for V-ups

6 sets of 15, 5, 10, 8, 8 and 5 for DB Biceps Curls

2 sets of 30 and 20 for DB Reverse Crunches

4 sets of 15, 15 , 10 and 10 for DB Thrusters

5 sets of 10 for DVR Pull-ups

3 sets of 25, 15 and 10 for DB Leg Curls

3 sets of 20, 15 and 15 for DB Lateral Raises

Great training!!

Friday Nov 16th night

Wonderful training tonight!!

Started out with 4 sets of 3 for Kip Ups

Then hit the following: 3 rounds total with no rest between movements or rounds:

3 sets of 15 per side for Hawaiian Squats

3 sets of 20 per side for Handstand Shoulder Touches

3 sets of 10 for Pull-ups

3 sets of 10 for Burpees with a Squat Jump Ending

3 sets of 20 per side for Side Lunges

3 sets of 15 for Feet-elevated Push-ups

3 sets of 10 for Repetition Hamstring Bridges

3 sets of 10 for Parallel Bar Leg Raises

3 sets of 20 per side for Side Plank Hip Dips

Great training!!

Friday Nov 16th morning

Pretty good morning today! Felt a little off on a lot of movements though

Started out with 5 sets of 20 for Freestanding Handstand Push-ups\

Hit 4 sets of 75 for German 75's Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit a mixture of Dynamic Stretching, Strength Stretching and Relaxed Stretching

Got in the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

Overall, a nice morning, but a little off.

Thursday Nov 15th night

Great night tonight!!

Started out with 4sets of 3 for Explosive Push-ups

Then hit a Kettlebell combo that went like this: without stopping or resting hit, on one side, 10 Windmills, 10 overhead presses, 10 cleans, 10 2-handed-by-the-horn curls, 10 1-arm bent rows, 10 assisted 1-arm push-ups with the resting arm on the bell, 10 2-hand upright rows and 10 ho potatoes, then repeat it on the other side immediately

Moved onto this Kettlebell combo: without resting hit 10 overhead squats on each side, 10 squat to kicks on each side, 10 overhead step back lunges on each side, 10 tactical lunges on each side, 10 1-arm swings on each side, 10 bodyweight squats

Then hit the following Kettlebell combo: without stopping or resting hit10 slingshots, 10 goblet squats, 10 slingshots, 10 2-hands on the bottom of the bell overhead presses, 10 slingshots, 10 2-hands on the bottom of the bell thrusters, 10 slingshots, 10 2-hands on the bottom of the bell thrusters, 10slingshots, 10 2 hand swing to catch at the bottom of the bell

Then hit the following Kettlebell Combo: without stopping or resting hit 10 thrusters on each side, 10 clean and presses on each side 10 overhead squats on each side, 10 windmills on each side, 10 1-arm snatches on each side

Then hit 5 sets of 20 for Weighted Frog Crunches

Great training!!

Thursday Nov 15th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Feet-elevated Jowett Push-ups

Got in 3 sets of Wall Walk Bridges

Hit 3 sets of 10 per side for DSR Neck Work: looking in each direction

Got in 2 sets of 20 per all 4 directions (forwards, backwards, tipping left and tipping right) for Bridge Neck Work

Hit Isometric Power Flexes for each direction for the Neck

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets per side for Rolling Bridge Variation 1

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets for Straddle Planche Holds

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

Great morning!!

Wednesday Nov 14th

Wonderful day today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Classic Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Hollow Back Handstand Holds

3 sets per side for 1-arm Bent-arm Lever Holds

2 minute of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Camel Pose Flows

2 minutes of Shin Box Extension Flows

Great morning!!

The evening was a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Wonderful evening!!

Tuesday Nov 13th night

Awesome training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following:

Run as many rounds as possible in 30 minutes with no rest between movement and as little rest as possible between rounds:

a.) 10 1-arm DB Thrusters per side
b.) 8 1-arm DB Chest Flies per side
c.) 4 DB Get-ups per side
d.) 8 DB Sumo Squats to Upright Rows
e.) 6 1-arm Renegade Rows per side
f.) 12 Weighted Crunches

Repeat as many times as possible in 30 minutes

I hit 5 rounds tonight.

Felt amazing, great training!!

Tuesday Nov 13th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 for Feet-elevated Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of 3 per side for Rolling Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets per side of Quedas roll to Straddle Headstand roll to Quedas

3 sets per side of Compasso to Lever Hold

3 sets of 5 per side for Reverse Crescent Kicks

Great morning!!

Monday Nov 12th night

Awesome training tonight!!

Started out with 3 sets of 3 per side for 1-arm Pull-ups with slight assistance

Hit 3 sets of 1 on each side for 1-arm Pull-up Negatives, using a 6 seconds negative

Then hit a 20 minute, non-stop round of the following:

a.) Recline Body Rows
b.) Push-ups
c.) Squats

Hit as many rounds as I could in 20 minutes while taking a full 10 seconds for each rep of each movement. And, performing each set of each move to momentary muscular failure.

Great night! Loved this freaking workout!!

Monday Nov 12th morning, start of the new cycle

Great morning today!! Felt awesome, felt healed, great to be back!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Atlas Push-ups

Got in 3 sets of 3 for Wal Walk Bridges

Hit Yoga, Wrestlers, Gymnastics and Capoeira Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 10 in both directions for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions for Bridge Neck Work

Hit Isometric Power Flexes for the Neck in each direction

Got in Joint Mobility work

Hit a mixture of Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Handstand To Elbow Lever

3 sets per side for Squat to Bent-arm Straddle Handstand to Squat

3 sets per side for Squat to Shin Box Extension to Bent-arm Lever to Sissy Squat

2 sets of Different Handstand Holds

Great stuff!!

Saturday Nov 10th and Sunday Nov 1th

Easy days on both days

Hit Joint Mobility both morning

Took the evenings off

Looking forward to the new cycle next week!!

Friday Nov 9th night

Easy night tonight

Just focused on rest and recovery

Easy stuff. Looking forward to Monday though

Friday Nov 9th morning

Great morning today!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 60 seconds for Maxwell Push-ups

Got in Joint Mobility work

Hit some nice Isometric Power Flexes for the Quads, Hams, Calves, Butt, Tibialis and Neck

Great day!

Thursday Nov 8th night

Very easy night tonight!

Just took it easy and focused on relaxation and recovery!

Felt pretty nice. Looking forward to the new cycle though!!

Thursday Nov 8th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridges work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 60 seconds for Maxwell Push-ups

Hit Joint Mobility work

Got in Isometric Power Flexes for the Shoulders and Traps

Played around with some Kettlebell Windmills, Bent Presses and 2-hand Anyhows

Great morning!!

Wednesday Nov 7th

Nice day today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 60 seconds for Maxwell Push-ups

Got in Joint Mobility work

Hit Isometric Power Flexes for the Back, Biceps and Midsection

Great morning!!

The evening was a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

Nice night also!!

Tuesday Nov 6th night

Easy back-off night tonight.

Took a break! Did nothing but relax and recover. It felt pretty darn good

Tuesday Nov 6th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 3 sets of 30 seconds for Maxwell Push-ups

Hit Isometric Power Flexes for the Chest, Triceps, Forearms, Hands and Fingers

Great stuff!!

Monday Nov 5th night

Vey nice back-off night tonight!!

Went through a nice mixture of Joint Mobility work, Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching.

Felt awesome!!

Monday Oct 5th morning Start of the back off week

Starting the back-off week nicely!!

Started out today with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in a mixture of Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit 3 sets of 60 seconds for Maxwell Push-ups

Got in Isometric Power Flex work for the Butt, Quads, Hamstrings, Calves, Tibiali and Neck

Great morning!!

Also, did a little playing with the Chinese, Fillipino and Indonesian/Malaysian martial arts

Sunday Oct 4th

Easy day today!!

Hit Joint Mobility work in the morning

The evening was rest and recovery as we go into the back-off week

Good stuff!

Staruday Oct 3rd

Great day and night today!

Started out the morning with Joint Mobility work

The evening was:

Started with the KB Upper Body Burn Combo: without stopping or resting hit 10 windmills on one side, 10 overhead presses on that side, 10 cleans on that side, 10 2 hand curls with the hands on the horn, 10 1-arm rows on that side, 10 push-ups with the working hand on the ground and the resting hand on the bell, 10 2 hand upright rows and 10 hot potatoes to each side. Immediately repeat on the other side.

Then hit the KB Leg Burner Combo: without stopping or resting hit 10 overhead squats per side, 10 squat kicks per side, 10 overhead back step lunges per side, 10 tactical lunges per side, 10 swings per side and 10 bodyweight squats

Moved onto the KB Man Maker Combo: without stopping or resting hit 10 thrusters per side, 10 clean and presses per side, 10 overhead squats per side, 10 windmills per side and 10 snatches per side.

Great night!!

Friday Oct 2nd night

Awesome training tonight!!

Started out with the KB Omelet Combo: hit, without stopping or resting; 5 swings, 5 high pulls, 5 snatches, 5 cleans and presses, 5 cleans and 5 back step lunges then repeat on the other side.

Moved onto the KB Man Maker Combo: hit, without stopping or resting; 10 thrusters on each side, 10 clean and presses on each side, 10 overhead squats on each side, 10 windmills on each side and 10 snatches on each side

Then hit another run through of the KB Omelet Combo

Finished up with 5 sets of 20 for Weighted Frog Crunches

Great night!

Friday Oct 2nd morning

Decent morning today!

Arm still hurts a lot which made a lot of things difficult. But still made it through.

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hi 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work.

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

Decent morning.

Thursday Nov 1st night

Weird night tonight

Had a little accident and hurt my arm

Took the evening off to heal

Didn't like it!!

Thursday November 1st morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 for all 4 directions (forwards, backwards, left and right) for Neck Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility wok

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Quedas roll to Headstand roll to Quedas

3 sets per side for Compasso to Lever Hold

Great morning!

Wednesday Oct 31st

Great day today!

The morning was:

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets per side for 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of Hollow Back Handstand Holds

2 minutes of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Camel Pose Flows

2 minutes of Shin Box Extension Flows

Great morning!

The evening was a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Oct 30th night

Awesome night tonight!

Started out with The Man Maker. Without resting or stopping hit 10 thrusters on each side, 10 clean and presses per side, 10 overhead squats per side, 10 windmills per side and 10 snatches per side.

Then hit the Upper Body Blast. Without resting or stopping hit 10 Windmills on the right, 10 overhead presses on the right, 10 cleans on the right, 10 2 hand horn curls, 10 1-arm rows on the right, 10 push-ups with the left hand on the bell, 10 2 hand upright rows and 10 hot potatoes to each side, immediately repeat on the whole thing on the other side

Moved onto the Lower Body Burn. Without resting hit 10 overhead squats per side, 10 squat kicks per side, 10 overhead back step lunges per side, 10 tactical lunges per side, 10 swings per side and 10 bodyweight squats

Then hit the last combo. Without stopping or resting hit 10 slingshots, 10 goblet squats, 10 slingshots, 10 s hands on bell overhead presses, 10 slingshots, 10 2 hands on bell thrusters, 10 slingshots, 10 2 hands on bell thrusters, 10 sling shots and 10 2 hand swing to catch at the bottom of the bell

Moved onto 5 sets of 20 for Weighted Frog Crunches

Finished up with joint mobility work

Great night!!

Tuesday Oct 30th morning

Wonderful morning today!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of   Straddle Planche Holds

3 sets per side for Quedas roll to Headstand roll to Quedas

3 sets per side for Compasso to Lever Hold

Great morning!!

Monday Oct 29th night

Awesome training tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Elevated and Weighted Slow Pistols

Got in 3 sets of 12 for Super Sissy Squats

Hit 3 sets of 10 for Slow and Paused Front Squats

Moved onto 3 sets of 15 per side for 1-leg Repetition Hamstring Bridges

Got in 3 sets of 12 per side for Weighted Slow Bird Dog Raises

Hit 3 sets of 25 for Slow and Paused Straight Leg Bridges

Moved onto 2 sets of 20 per side for Slow and Paused 1-leg Standing Calf Raises

Finished up with a mixture of Joint Mobility, Dynamic Stretching, Strength Stretching, and Relaxed Stretching

Great night!

Monday Oct 29th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall walk Bridges

Hit 3 sets of 10 per side for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions (Forward, Back, Left and Right) for Neck Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility wok

Got in a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets per side for Straddle Press Handstand to 1-arm Elbow Lever

3 sets per side for Squat to Bent-arm Straddle Handstand to Squat

3 sets per side for Squat to Shin Box Extension to Bent-arm Lever to Sissy Squat

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Capoeira Bridges

2 sets of Handstand Variations

Great morning!!

Sunday Oct 28th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kneeling Kip Ups

Hit 4 minutes of the following:  30 seconds of Squat kicks on the right, 30 seconds of Yaw Presses on the right, 30 seconds of Squat Kicks on the left,30 seconds of Yaw Presses on the left, repeat both sides

Then hit 4 minutes of the following: 30 seconds of Slingblade Swings on the Right, 30 seconds of Kneeling Cleans on the right, 30 seconds of Slingblade Swings on the left, 30 seconds of Kneeling Cleans on the left, repeat on both sides

Moved onto 4 minutes of the following: 30 seconds of Goblet Drops, 30 seconds of Core Stirs, repeat 4 times through

Then hit 4 minutes of the following: 30 seconds of Windmills on the right, 30 seconds of Shakers, 30 seconds of Windmills on the left, 30 seconds of shakers, repeat both sides

Moved onto 4 minutes of the following: 30 seconds of 1-arm Snatches on the right, 30 seconds of Hot Potatoes, 30 seconds of 1-arm Snatches on the left, 30 seconds of Hot Potatoes, repeat both sides!

Then  hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work!

Great day!

Saturday Oct 27th

Great day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kip Ups

Hit 4 sets of 3 for Freestanding Explosive Handstand Push-ups

Got in 3 sets of 9, 8 and 9 for Slow and Paused, Wall Extended Range of Motion Handstand Push-ups

Hit 3 sets of 12 for DB Lateral Raises

Got in 3 sets of 10 per side for 1-arm Lying DB Rear Delt Raises

Moved onto 5 sets of 10 for Barbell Drag Curls

Hit 5sets f 10 for Barbell Perfect Curls

Moved onto 3 sets of 15 per side for 1-arm Triceps Body Extensions

Hit 3 sets of 25 for Weighted, Feet-elevated Chair Triceps Dips

Got in 3 sets of 7 for 2 DB Triceps Kickbacks

Finished up with Joint Mobility work

Great day!!

Friday Oct 26th night

Wonderful training tonight!

Started out with the KB Get-up Combo: Without stopping or resting hit 2 Get-ups,1 Overhead Squat, 1 Windmill and 10 1-arm Swings, Switch sides and repeat. Do 5 times through with no rest and finish with 10 Bodyweight Squats

Then hit the KB Omelet: Again, without resting or stopping hit 5 1-arm Swings, 5 High Pulls, 5 Snatches, 5 Clean and Presses, 5 Cleans and 5 Step Back Lunges, repeat on the other side

Moved onto the KB Man Maker: With no rest and no stopping hit 10 Thrusters on each side, 10 Clean and Presses per side, 10 Overhead Squats on each side, 10 Windmills on each side and 10 Snatches on each side

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!

Friday Oct 26th morning

Nice morning today!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit 3 sets of 3 per side for Wall Walk Rolling Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets per side for Rolling Bridge Variations 1

Great stuff!!

Thursday Oct 25th night

Awesome night tonight!!

Started out with 4 sets of 3 for Explosive Push-ups

Hit 3 sets of 3 per side for Slow and Pause 1-arm Push-ups

Got in 3 sets of 9 for Slow and Pause Parallel Bar Reverse Grip Chest Dips

Hit 3 sets of 40, 40 and 35 for Atlas Push-ups

Moved onto 3 sets of 3 per side for 1-arm Pull-ups with Slight Assist

Hit 3 sets of 3, 3 and 2 for Neutral Grip Pull-up Pulses, See description from 2 weeks ago

Got in 3 sets of 12 for Tuck Front Lever Body Rows

Hit 3 sets of 10 for Frozen Statue Rows

Got in 3 sets of 25 for Repetition Wrestlers Bridges

Finished up with Joint Mobility work

Great night!

Thursday Oct 25th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge Work

Got in 3 sets of 3 per side for Capoeira Bridge Work

Hit 3 sets of 3 per side for Rolling Bridge Variation 1

Got in 3 sets of 10 per side for DSR Neck Work, Looking in each direction

Hit 2 sets of 20 for all 4 directions for Neck Bridge Work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of 3 per side for High, Slow Round Kicks with a 10 seconds hold at full extension

3 sets of 10 per side for High Round Kicks, 5 slow and 5 fast

3 sets of 5 per side for Reverse Crescent Kicks

3 sets per side for Quedas roll to Headstand roll to Quedas

3 sets per side for Compasso to Lever Hold

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

Great day!!

Wednesday Oct 24th

Great day today!!

The morning was:

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 60 seconds for Maxwell Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit the following:

3 sets per side for 1-arm Handstand Holds

3 sets per side for Air Baby Variations

3 sets per side for 1-arm Elbow Lever Holds

3 sets of Straddle Planche Holds

3 sets of Hallow Back/Back Arch Handstand Holds

2 minutes of Up Dog to Down Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extensions Flows

2 minutes of Camel Pose Flows

The night was:

Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Also did some movement flow drills

Great day!!