Friday June 29th morning

Awesome morning today!!

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Isometric Power Flexes for the Traps and Shoulders

Hit 5 sets of 15 for Freestanding Handstand Push-ups

Got in 4 sets of 60 for Atlas Push-ups

Hit some awesome Joint Mobility Work

Played with some 1-arm Hanging Leg Raises and did a bunch of Human Flags off of various things.

Fun stuff!!

Thrusday June 28th night

Easy night again!

Hit some foam rolling and recovery.

Great stuff!!

Looking forward to next week and the new training cycle!!

Thursday June 28th morning

Great morning today!!

Hit some nice Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some strong Isometric Power Flexes for the Back, Biceps and Forearms

Hit 5 sets of 15 for Freestanding Handstand Push-ups

Got in 4 sets of 60 for Atlas Push-ups

Nailed some awesome Joint Mobility work

After a week away from it, hit some awesome Flexibility work.

Great stuff!!

Wednesday June 27th

Great day today.

Hit some nice Joint Mobility work

Got in some Vacuum Practice and some Isometric Power Flexes for the Midsection

Played around with some Clutch Front Holds, Bent-arm lever Holds, Back Lever Holds and L-sit Holds

Great stuff!!

Tuesday June 26th night

Easy night tonight!!

Actually took the night off of training completely.

Felt weird!!

Tuesday June 26th morning

Great morning today!!

Hit some awesome Isometric Power Flexes for the Chest and Triceps

Hit my Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 15 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas Push-ups

Got in some sweet Joint Mobility work.

Felt awesome.

Great morning!!

Monday June 25th night

Had a really fun night!

Being the back-off week, with no Missy around, I decided to do some acrobatic play.

Hit Front Lever Holds off of the Dip Station

Got in some Bent-arm Lever Holds from the Dip Station

Hit V-sits also from the Dip Station

Got in some Straddle Planche Holds on the Push-up Bars

Hit some 1-arm Pull-up Negatives on each side

Had a ton of fun.

Great night!!


Here are some highlights:

Monday June 25th morning Start of the de-load

With Missy out of town, today marks the first day of the back off week or the de-load week.

Great start to it this morning.

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Nailed 5 sets of 15 for Freestanding Handstand Push-ups

Got in 4 sets of 55 for Atlas Push-ups

Hit Isometric Power Flexes for the Quads, Hams, Butt, Hips, Calves and Tibiali Mucles.

Got in some nice Joint Mobility work

Played around with some different tricks on the High Bar

Great morning!!

Sunday June 24th

Wonderful day today!!

Hit some good Joint Mobility work in the morning.

The evening was awesome.

Hit 3 sets of 10 for Extended Range of Motion Against the Wall Handstand Push-ups

Got in 3 sets of 10 for DVR Lateral Raises

Nailed 3 sets of 10 for DVR Front Raises

Hit 3 sets of 10 for DVR Rear Delt Raises

Moved onto 3 sets of 10 per side for DSR Biceps Curls

Hit 3 sets of 10 for DVR Biceps Curls

Hit 3 sets of 20 for Body Triceps Extensions

Got in 3 sets of 10 for DVR Triceps Pressdowns

Nailed 3 sets of 15 for Hanging Leg Raises

Great stuff!!

Saturday June 23rd

Wonderful day today.

Hit Joint Mobility work in the morning.

The evening was awesome!

Hit 3 sets of 14 for Towel and Bar Pull-ups

Got in 3 sets of 10 for Wide Grip Chin-ups

Hit 3 sets of 8 per side for 1-arm Jungle Gym Recline Body Rows

Got in 3 sets of 10 for Parallel Bar Tuck Front Lever Rows

Hit 3 sets of 20 for Tight Arch Rocks

Got in 3 sets of 30 for Weighted Feet-elevated Push-ups

Hit 3 sets of 50 for the German 50 Push-ups

Nailed 3 sets of 8 for Pseudo Planche Push-ups

Got in 3 sets of 40 for Atlas Push-ups

Hit 3 sets of 10 per side for DSR Reverse Wrist Curls

Finished up with Joint Mobility work!!

Friday June 22nd night

Awesome training tonight!!

Started out with 3 sets of 10 for Leg Curls

Hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Curls

Hit 3 sets of 20 per side for Hawaiian Squats

Got in 3 sets of 30 for Aladdin Squats

Finished up with Isometric and Relaxed Stretching

Called it a night and loved it all!!

Friday June 22nd morning

Fun morning today!!

Started out with some Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 15 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Atlas Push-ups

Got in some Joint Mobility work

Did some Miscellaneous Play at the park.

Great morning!!

Here are some pics:

Thursday June 21st night

Awesome night of training!!

Started out with 3 sets of 15 for Freestanding Handstand Push-ups

Hit 3 sets of 30 for Against the Wall Wide Grip Handstand Push-ups

Then hit 3 sets of 10 for Against the Wall Diamond Handstand Push-ups

Got in 3 sets of 8 for DB 6-way Raises

Moved onto 3 sets of 9 for Kneeling DB Curls

Hit 3 sets of 4 for 1-arm Negative DB Concentration Curls taking a full 6 seconds to lower on each rep

Got in 3 sets of 10 for Barbell Curls

Moved onto 3 sets of 15 for Weighted Triceps Extensions on the Jungle Gym

Hit 3 sets of 10 for 2-arm DB Kickbacks

Got in 3 sets of 25 for Weighted Triceps Bench Dips

Hit 5 sets of 20 for Weighted Pelvic Rocks

Got in 5 sets of 20 for Weighted Frog Crunches

Finished up with some Joint Mobility work

Great night!!

Thursday June 21st morning

Great morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility work

Hit 4 sets of 50 for Atlas Push-ups

Then called it good for the day.

Felt nice!!

Wednesday June 20th

Awesome day today!!

Started out with Isometric and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 15 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Atlas Push-ups

Got in some awesome Joint Mobility work.

Hit the following:

2 minutes of Down Dog to Up Dog Spinal Waves

2 minutes of Twisting Crescent Lunges

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

2 minutes of Camel Pose Flows

Great morning!

The Evening was 100 Adductor Flies

Relaxed, Dynamic and Isometric Stretching

Great day!!

Tuesday June 19th night

Great training tonight!!

Started out with 3 sets of 30, 25 and 25 for Weighted Push-ups

Hit 8 sets of 8 for Weighted Parallel Bar Reverse Grip Chest Dips with only 10 seconds of rest between sets

Got in 3 sets of 50 for the Push-up Combo which goes 10 Diamond Push-ups, 10 Classic Push-ups, 10 Wide Grip Push-ups and 20 Archer Push-ups (10 to each side)

Hit 3 sets of 40 for Atlas Push-ups

From there moved onto 3 sets of 9 for Weighted Pull-ups

Hit 3 sets of 8 for Weighted Chin-ups

Got in 8 sets of 8 for Recline Body Rows on the Jungle Gym with only 10 seconds of rest between sets

Hit 3 sets of 10 for Renegade Rows

Got in 3 sets of 30 for Back Extensions

Then hit 3 sets of 10 per side for DSR Wrist Curls

Finished up with Joint Mobility work

Great night!!

Tuesday June 19th morning

Nice morning today!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 15 for Freestanding Handstand Push-ups

Hit some nice Joint Mobility and some alright Flexibility work

Nice stuff!!

Monday June 18th night

Wonderful training tonight!!

Started out with 2 rounds of going from 10 Jump Squats to 10 Jumping Jacks to 9 Jump Squats to 9 Jumping Jacks to 8's, 7's, 6's all the way down to 1's; with no rest in between movements and numbers

Moved onto 3 sets of 15 per side for Weighted Pistol Squats

Then hit 8 sets of 8 for Weighted Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds rest in between sets

Moved onto 3 sets of 20 seconds for 1-leg Isometric Leg Curls

Hit 3 sets of 30 for Weighted Adductor Flies

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

Great night!!

Monday June 18th morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 15 for Freestanding Handstand Push-ups

Hit 4 sets of 50 for Atlas Push-ups

Got in some nice Joint Mobility and Flexibility work

Hit the following:

3 sets of Handstand Variations

3 sets per side for 1-arm Bent-arm Levers

3 sets per side for Air Baby Holds

3 sets per side for Bent-arm Lever Variations

3 sets per side for QDR Variations

Great stuff!!

Sunday June 17th

Great day today!!

Started out the day with Joint Mobility work

Then the evening was:

3 sets of 10, 6 and 11 for Freestanding Scorpion Handstand Push-ups

3 sets of 15 per side for 1-arm Landmine Lateral Raises

3 sets of 15, 15 and 12 per side for 1-arm Landmine Front Raises

3 sets of 15 per side for 1-arm Landmine Rear Delt Raises

3 sets of 12 per side for Gymnastics Rings 1-arm Body Curls

3 sets of 10, 9 and 8 for Incline DB Curls

3 sets of 8 for Hammer Curls

3 sets of 15, 15 and 12 for Jungle Gym Weighted Triceps Extensions

3 sets of 10 for 2-arm DB Kickbacks

3 sets of 40, 40 and 35 for Bench Triceps Dips

3 sets of 6, 6 and 4 for Parallel Bar Leg Raise with a 5 seconds Static Hold in the middle on each rep

3 sets of 12, 10 and 10 for Atlas Combination Sit-ups

3 sets of 15 for Bench Knee-ups

3 sets of 15, 12 and 12 for V-ups

Finished up with Joint Mobility work

Great night!!

Saturday June 16th

Great day today!!

The morning was Joint Mobility work

The evening was:

3 sets of 14 for Towel and Bar Pull-ups

3 sets of 10 for Wide Grip Chin Ups

3 sets of 8 per side for 1-arm Recline Body Rows

3 sets of 10 for Tuck Front Lever Rows

3 sets of 20 for Tight Arch Rocks

3 sets of 40, 35 and 30 for Weighted Feet-elevated Push-ups

3 sets of 50 for the German 50 Push-ups

3 sets of 8 for Pseudo-Planche Push-ups

3 sets of 40 for Atlas Push-ups

3 sets of 10 per side for DSR Reverse Wrist Curls

Finished up with Joint Mobility work

Great night!

Friday June 15th night

Awesome night tonight!!

Hit 3 sets of 10 for Leg Curls

Then hit 2 sets of 20 seconds per side for 1-leg Static Contraction Leg Curls

Got in 3 sets of 15 for Leg Extensions

Hit 3 sets per side for Hawaiian Squats

Hit 3 sets of 25 for Aladdin Squats

Great night!!

Friday June 15th morning

Excellent morning today!!

Started off with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 12, 15, 15, 15 and 15 for Freestanding Handstand Push-ups

Hit 4 sets of 45 for Atlas Push-ups

Nailed some sweet Joint Mobility and Flexibility work

Hit the following drills:

2 sets of a High Bar Combination hitting, without any rest, 5 muscle ups into 5 dips into 5 pull-ups into 5 leg raises

3 sets of Handstand Combinations

3 sets of 5 for High Bar Muscle Ups

3 sets per side for Rolling Bridge Variation 2

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

3 sets per side for Super Sissy Squats

3 sets of 5 for High Bar Radial Pull-ups

3 sets of 3 per side for Rolling Bridge Variation 1

2 sets of 5 for High Bar Backwards and Forwards Rolls

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

3 sets per side for QDR Extensions

Great stuff:


Here's a link to the youtube video of the final set of the High Bar Combination:

https://youtu.be/EEhKKGGh5RM

And a nice picture of some Muscle Ups and my new friend that visited me during practice:

Thursday June 14th night

Awesome training tonight!!

Started out with 3 sets of 15 for Freestanding Handstand Push-ups

Hit 3 sets of 30, 30 and 25 for Against the Wall Wide Grip Handstand Push-ups

Moved onto 3 sets of 7 for Piked Tiger Bend Push-ups

Then hit 3 sets of 6 for DB 6-way Raises

Moved onto 3 sets of 8 for Kneeling DB Curls

Got in 3 sets of 6 per side for 1-arm Negative Concentration Curls with a 6 second lowering on each rep

Hit 3 sets of 10 for Barbell Biceps Curls

Then moved onto 3 sets of 15 for Triceps Pressdowns

Hit 3 sets of 12 for Overhead Rope Extensions

Then got in 3 sets of 10 per side for 1-arm Triceps Pressdowns

Got in 5 sets of 20 for Weighted Pelvic Rocs

Hit 5 sets of 20 for Weighted Frog Crunches

Finished up with some Joint Mobility work

Great night!!

Thursday June 14th morning

Great morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 4 sets of 45 for Atlas Push-ups

Hit some awesome Joint Mobility and Flexibility work

Got in the following:

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

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

3 sets per side for Rolling Bridge Variation 1

Great morning!!

Wednesday June 13th

Great day today!

This morning was:

Isometrics and Isometric Power Flexes for the Neck

Vacuum Practice and Isometric Power Flexes for the Midsection

5 sets  12 for Freestanding Handstand Push-ups

4 sets of 40 for Atlas Push-ups

and some great Joint Mobility Work

Plus the following Flows:

3 sets of 3 for Wall Walk Bridges

2 minutes of Down Dog to Up Dog Spinal Wave Flows

2 minutes of Twisting Crescent Lunge Flows

2 minutes of Crab Reach Flows

2 minutes of Shin Box Extension Flows

2 minutes of Camel Pose Flows

Great stuff!!

The evening was:

3 sets of4 for Weighted Adductor Flies

Followed by a mixture of Joint Mobility and Flexibility work

Great night:


Here's a pic:

And a video I call, "Hang Splits 2: The Sequel" It's based off of a joke that one of my friends made about the Hang Splits video I did in early May. He joked the at least Van Damme would have been meditating or something, and I just looked annoyed, lol!! So here's me "doing something" lol!!

Tuesday June 12th night

Awesome training tonight!!

Started out with 3 sets of 40, 35 and 30 for Weighted Push-ups

Hit 8 sets of 8 for Weighted Parallel Bar Reverse Grip Chest Dips with only 10 seconds rest between sets

Got in 3 sets of 50 for a Push-up combo going from (without any rest between movements) 10 Diamond Push-ups, 10 Classic Push-ups, 10 Wide Grip Push-ups, 20 Archer Push-ups (10 to each side)

Hit 3 sets of 35, 35 and 30 for Atlas Push-ups

From there moved onto 3 sets of 8 for Weighted Pull-ups

Hit 3 sets of 7 for Weighted Chin-ups

Got in 8 sets of 8 for Recline Body Rows on the Jungle Gym with only 10 seconds of rest between sets

Hit 3 sets of 9 per side for Kettlebell Renegade Rows

Got in 3 sets of 25 for Back Extensions

Then hit 3 sets of 10 per side for DSR Wrist Curls

Finished up with Joint Mobility work

Great night!!

Tuesday June 12th morning

Wonderful morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility and Flexibility work

Hit 5 sets of 12 for Freestanding Handstand Push-ups

Hit the following drills:

3 sets of 3 per side for Slow High 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 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast

3 sets of 10 per side for Low Round Kick to High Round Kick, 5 slow and 5 fast

3 sets per side for Rolling Bridge Variation 1

Great stuff!!

Monday June 11 night

Wonderful night tonight!!

Started out with Jump Squats right into Jumping Jacks hitting 10 jump squats, 10 jumping jacks, 9 jump squats, 9 jumping jacks, 8 jump squats, 8 jumping jacks and all the way down to 1's. That equals one set. Hit 2 sets of it.

Moved onto 3 sets of 15 per side for Weighted Pistols

Then hit 8 sets of 8 for Weighted Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Then moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds of rest between sets

Got in 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Moved onto a Super Set for the Calves, moving from the 1st movement directly into the 2nd with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 18 per side for 1-leg Standing Calf Raises

Hit 3 sets of 40, 40 and 35 for Weighted Adductor Flies

Finished with Mobility, Isometric Stretching and Relaxed Stretching

Awesome night!

Monday June 11th morning

Great morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 12, 12,12, 10 and 12 for Freestanding Handstand Push-ups

Hit 4 sets of 40 for Atlas Push-ups

Got in some awesome Joint Mobility and Flexibility work

Hit the following Hand Balancing work:

3 sets of Handstand Variations

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

3 sets of Planche Leans

3 sets per side of Air Baby Holds

3 sets per side of 1-arm Handstand Variations

3 sets per side of Bent-arm Lever Variations

3 sets per side of QDR Variations

3 sets per side of Rolling Bridge Variations 1

Great morning!!

Sunday June 10th

Wonderful day today!!

The morning was Joint Mobility work

The evening was:

Started out with 3 sets of 10 for Parallet Handstand Push-ups

Hit 3 sets of 15 per side for 1-arm Landmine Lateral Raises

Got in 3 sets of 12 per side for 1-arm Landmine Front Raises

Hit 3 sets of 15 per side for 1-arm Landmine Rear Delt Raises

Moved onto 3 sets of 10 per side for 1-arm Gymnastics Ring Biceps Body Curls

Hit 3 sets of 8, 8, and 7 for Incline DB Curls

Got in 3 sets of 12 for Hammer Curls

Moved onto 3 sets of 15, 12 and 12 for Weighted Jungle Gym Overhead Extensions

Hit 3 sets of 12 for Overhead Rope Extensions

Hit 3 sets of 35 for Bench Triceps Dips

Moved onto 3 sets of 15 for 5-5-5 Parallel Bar Leg Raises, doing the first 5 reps in the bottom half of the movement, the second 5 in the top half and the final 5 as full reps

Hit 3 sets of 10, 8 and 8 for Atlas Combo Sit-ups

Got in 3 sets of 15 for Knee Tuck-ins on the Bench

Finished up with 3 sets f 15, 12 and 12 for V-ups

Great stuff!!

Saturday June 9th night

Great training tonight!!

Started out with 3 sets of 12 for Towel and Bar Pull-ups

Hit 3 sets of 8 for Wide Grip Chin-ups

Got in 3 sets of 5, 7 and 7 for 1-arm Reline Body Rows

Hit 3 sets of 8, 7 and 7 for Tuck Front Lever Body Rows

Moved onto 3 sets of 30, 25 and 20 for Weighted Feet-elevated Push-ups

Hit 3 sets of 50 for German 50 Push-ups

Got in 3 sets of 8 for Parallet Tuck Planche Push-ups

Moved onto 3 sets of 35, 35 and 30 for Atlas Push-ups

Hit 3 sets of 10 per side for DSR Reverse Wrist Curls

Finished up with 3 sets of 20 for Tight Arch Rocks

Great stuff!!

Saturday June 9th morning

Wonderful morning today!!

Hit Joint Mobility work

Got in the following Mini-flows:

2 minutes of Down Dog to Up Dog Spinal Waves

2 minutes of Twisting Crescent Lunges

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

2 minutes of Camel Pose Flow

Great morning!!

Friday June 8th night

Awesome training tonight!!

Started out with 3 sets of 10, 7 and 10 for Leg Curls

Hit 2 sets of 20 and 15 seconds per side for 1-leg Static Contraction Leg Curls

Moved onto 3 sets of 15, 13 and 12 for Leg Extensions

Then 3 sets of 10 per side for Hawaiian Squats

Hit 3 sets of 20 for Aladdin Squats

Great stuff!!

Here's a quick pic from one of the Hawaiian Squats Sets:

Friday June 8th morning

Awesome morning today!!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 4 sets of 10 for Freestanding Handstand Push-ups

Hit 4 sets of 35 for Atlas Push-ups

Got in some awesome Joint Mobility and Flexibility work

Hit the following Acrobatic Drills:

3 sets of Handstand Combinations

3 sets per side of Rolling Bridge Variation 2

3 sets per side for Super Sissy Squats

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

3 set of 3 per side for Rolling Bridge Variation 1

3 sets per side for QDR Extensions

Great stuff!!

Thursday June 7th night

Great training tonight!!

Started out with 3 sets of 10, 11 and 12 for Freestanding Handstand Push-ups

Then hit 3 sets of 20, 25 and 25 for Against the Wall Wide Grip Handstand Push-ups

Hit 3 sets of 7 for Piked Tiger Bend Push-ups

Got in 3 sets of 6, 6 and 5 for DB 6-way Raises

Then moved onto 3 sets of 12, 12 and 11 for Kneeling DB Biceps Curls

Hit 3 sets of 4 per side for 1-arm Concentration Curl Negatives using a 6 second negative on each rep

Hit 3 sets of 7, 6 an 6 for Barbell Curls

Then moved onto 3 sets of 12 for Triceps Pressdowns

Hit 3 sets of 12, 10 and 10 for Overhead Rope Extensions

Then hit 3 sets of 10 per side for 1-arm Triceps Pressdowns

Moved onto 5 sets of 20 for Weighted Pelvic Rocks

Then onto 5 sets of 20 for Weighted Frog Crunches

Of course, as always, finished up with Joint Mobility work.

Great stuff!!


Here's a quick video of the final set of Freestanding Handstand Push-ups:

And a quick video of the Against the Wall Wide Grip Handstand Push-ups too:

Thursday June 7th morning

Awesome morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some awesome Joint Mobility and Flexibility work

Hit 4 sets of 35 for Atlas Push-ups

Got in the following Kicking Drills:

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

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

3 sets on each side for Rolling Bridge Variation 1

Great stuff!

Wednesday June 6th

Awesome day today!!

This morning was:

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for Freestanding Handstand Push-ups

Hit 4 sets of 30 for Atlas Push-ups

Got in some sweet Joint Mobility work

Hit the following:

3 sets of 3 for Wall Walk Bridging

2 minutes of Down Dog to Up Dog Spinal Waves

2 minutes of Twisting Crescent Lunges

2 minutes of Crab Reaches

2 minutes of Shin Box Extensions

Then in the evening I hit:

3 sets of 35 for Weighted Adductor flies

Then got in some sweet Flexibility work

Great day!!

Tuesday June 5th night

Wonderful training tonight!!

Started out with 3 sets of 30, 30 and 25 for Weighted Push-ups

Hit 8 sets of 8 for Weighted Parallel Bar Reverse Grip Chest Dips with only 10 seconds rest between sets

Got in 3 sets of 50 for a nice push-ups combo going from 10 Diamond Push-ups into 10 Push-ups into 10 Wide Grip Push-ups into 20 Archer Push-ups (10 on each side) with no rest in between.

Hit 3 sets of 25 for Atlas Push-ups

From there it was 3 sets of 7 for Weighted Pull-ups

Hit 3 sets of 6 for Weighted Chin-ups

Got in 8 sets of 8 for Recline Body Rows with only 10 seconds rest between sets

Hit 3 sets of 8 per side for Renegade Rows

Got in 3 sets of 20 for Back Extensions

Then hit 3 sets of 10 per side for DSR Wrist Curls

Finished up with Joint Mobility

Great night!!

Tuesday June 5th morning

Great morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit 4 sets of 10 for Freestanding Handstand Push-ups

Got in the following Kicking Drills and Acrobatic Work:

3 sets of 3 per side for Slow High 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 10 per side for High Hook Kick to High Round Kick, 5 slow and 5 fast

3 sets of 10 per side for Low Round Kick to High Round Kick, 5 slow and 5 fast

3 sets per side of Rolling Bridge Variation 1

Great stuff!!

Monday June 4th night New Cycle!!

Great night tonight!!

Started out with 3sets of 20 for Back Squats

Hit 3 sets of 15 per side for Weighted Pistol Squats

Then hit 8 sets of 8 for Weighted Sissy Squats with only 10 seconds of rest between sets

Hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Extensions

Moved onto 3 sets of 10 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Weighted Leg Curl/Hip Thrusts with only 10 seconds rest between sets

Then hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Got in a sweet Super Set for the Calves, moving directly from the 1st move into the 2nd with no rest. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises

Hit 3 sets of 35, 35 and 30 for Weighted Adductor Flies

Finished with a mixture of Isometric and Relaxed Stretching


Great stuff!!

Monday June 4th morning, the New Cycle Begins

Great morning today!!

Started off with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 10 for Freestanding Handstand Push-ups

Hit 4 sets of 30 for Slow Atlas Push-ups

Got in some nice Joint Mobility and Flexibility work

Hit the following Hand Balance and Bar Athletic Work:

3 sets of Handstand Variations
3 sets of 5 for High Bar Radial Pull-ups
3 sets per side of 1-arm Bent-arm Lever Holds
3 sets of 5 for High Bar Toe Touch Pull-ups
3 sets of Planche Leans
3 sets of 5, 4 and 4 for High Bar Muscle Ups
3 sets per side for Air Baby Holds
3 sets of 5, 4 and 4 for High Bar Backwards and Forwards Rolls
3 sets per side for 1-arm Handstand Variations
3 sets per side for Bent-arm Lever Variations
3 sets per side for QDR Holds
3 sets per side for Rolling Bridge Variations 1

Great stuff!!

 

Saturday June 2nd and Sunday June 3rd the end of the back off week

Easy days on both of these days!

Both mornings were Joint Mobility work

Both evening were rest

A great back off week. Ready and looking forward to Monday!!

Friday June 1st night

Awesome night tonight!!

Hit 3 sets of Handstand Combinations

Got in 3 sets per side of Rolling Bridge Variation 2

Hit 3 sets per side of Super Sissy Squats

Got in 3 sets per side of Squat to Bent-arm Straddle Handstand to Squat and Back

Hit 3 sets per side of QDR Extensions

Got in 3 sets of 3 per side of Rolling Bridge Variation 1

Hit 3 sets of 5 for High Bar Back and Forward Rolls

Got in 2 sets of 20 for a High Bar Combo: without resting do 5 Muscle-ups, 5 Straight Bar Dips, 5 Hanging Leg Raises and 5 Pull-ups

Great Stuff!!

Friday June 1st morning

Great morning today!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for Freestanding Handstand Push-ups

Hit Isometric Power Flexes for the Shoulders and Traps

Got in some awesome Joint Mobility and Flexibility work too

Great morning!!

Thursday May 31st night

Awesome drilling tonight!!

Started out with 3 sets of 3 per side for Slow High Round Kicks with a 10 seconds Static Hold at Full Extension

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

Got in 3 sets of 10 per side for High Hook Kicks, 5 slow and 5 fast

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

Then hit 3 sets of 10 per side for Reverse Crescent Kicks, 5 slow and 5 fast

Great night!!