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!!

Tuesday Oct 23rd night

Easy night tonight!

Both Missy and I were feeling the need for a night off

So, we just rested tonight, no training at all.

Nice night

Tuesday Oct 23rd morning

Awesome 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 Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

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

Great morning!!

Monday Oct 22nd night

Great training tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 12 per side for Weighted, Elevated Slow Pistols

Got in 3 sets of 12 for Super Sissy Squats

Hit 3 sets of 12 for Slow and Paused Goblet Squats

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

Hit 3 sets of 10 for Weighted, Slow Bird Dog Raises

Got in 3 sets of 25 for Slow 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 work, Dynamic Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Monday Oct 22nd 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 10 per side for DSR Neck Work, looking in both directions

Hit 2 sets of 20 for all 5 directions for Neck Bridge Work, forward, backwards, right and left

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 a mixture of Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets of 1-arm Handstand Holds per side

3 sets per side of Air Baby Variations

3 sets per side for 1-arm Elbow Levers

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 of Handstand to 1-arm Elbow Lever

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

3 sets per side of 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 Variations

3 sets per side for Capoeira Bridges

Great stuff!!

Sunday Oct 21st

Fantastic day today!!

The morning was Joint Mobility work

The evening was:

Started out with 4 minutes of the following, with no stopping or resting: 30 seconds of Kettlebell Squat Kicks, 30 seconds of KB 1-arm Yaw Presses, 30 seconds of Kettlebell Squat Kicks on the other side, 30 seconds of KB 1-arm Yaw Presses on the other side, repeat both sides again.

Then hit 4 minutes of 30 seconds, with no stopping or resting, of KB Swing Blade Swings to one side, 30 seconds of Kneeling KB Cleans on one side, 30 seconds of KB Swing Blade Swings on the other side, 30 seconds of Kneeling KB Cleans on the other side, repeat on both sides again.

Moved onto 4 minutes of the following: 30 seconds of KB Goblet Drops, 30 seconds of KB Core Stirs, repeat for 4 rounds with no stopping or resting.

Got in 4 minutes, without stopping or resting, of the following: 30 seconds of KB Windmills to one side, 30 seconds of KB Shakers, 30 seconds of KB Windmills to the other side, 30 seconds of KB Shakers, repeat both sides again.

Then hit, without stopping or resting, 4 minutes of the following: 30 seconds of 1-arm KB Snatches on one side, 30 seconds of KB Hot Potato, 30 seconds of KB 1-arm Snatches on the other side, 30 seconds of KB Hot Potato, repeat on both sides again.

Then got in 5 sets of 20 for Weighted Frog Crunches

Finished up with some Joint Mobility work

Great day!!

Saturday Oct 20th

Great day today!

The morning was Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kip Ups

Hit 3 sets of 3 for Explosive Handstand Push-ups

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

Hit 3 sets of 10 for DB Lateral Raises

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

Moved onto 5 sets of 8 for Barbell Drag Curls

Hit 5 sets of 10 for Barbell Perfect Curls

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

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

Got in 3 sets of 6 for 2 DB Triceps Kickbacks

Finished up with Joint Mobility work

Great training!!

Friday Oct 19th night

Awesome training tonight!!

Started out with the Get-up Kettlebell Combo. Without stopping or resting hit 2 Get-ups on the right, 1-Overhead Squat, 1 Windmill and 10 Swings, immediately go to the left and repeat. Do that 5 times on each side then hit 10 bodyweight squats

From there it was the Kettlebell Omelet. Without stopping or resting hit, on one side' 5 Sings, 5 High Pulls, 5 Snatches, 5 Clean and Presses, 5 Cleans and 5 Step Back Lunges. Immediately repeat on the other side.

Moved onto the Weber Kettlebell Man Maker Combo. Without stopping or resting hit 1 Thrusters per side, 10 Clean and Presses per side, 10 Overhead Squats per side, 10 Windmills per side and 10 Snatches per side

Then got in 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work.

Great night!!

Friday Oct 19th morning

Wonderful morning today!!

Started off 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 Levers

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 of Rolling Bridge Variation 1

Great morning!!

Thursday Ot 18th night

Wonderful training tonight!!

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

Hit 3 sets of 8 per side for Slow and Paused 1-arm Push-ups with slight assistance

Got in 3 sets of 8 for Slow and Paused Reverse Grip Chest Dips

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

Moved onto 3 sets of 3 per side for 1-arm Pull-ups with a slight assist

Hit 3 sets of 3, 2 and 2 for Neutral Grip Pull-up Pulses (see description from last Thursday)

Got in 3 sets of 10 for Tucked Front Lever Body Rows

Hit 3 sets of 9 for Slow and Paused Frozen Statue Rows

Got in 3 sets of 25 for Repetition Wrestlers Bridges

Finished up with Joint Mobility work

Great night!

Thursday Oct 18th morning

Great day 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, Gymnastics and Capoeira Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

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

Hit 2 sets of 20 for all 4 direction (front, back, side and other side) for Neck Bridge work

Got in some awesome Joint Mobility work

Got in some nice Dynamic Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstands

3 sets per side for Air Baby Variations

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

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 Rolling Bridge Variation 1

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

Great morning!!

Wednesday Oct 17th

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 some really nice Joint Mobility work

Got in the following:

3 sets per side for 1-arm Handstands

3 sets per side for Air Baby Variations

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

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

3 sets of Straddle Planche Holds

3 sets of Hollow Back/Back Arch Handstands

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 Extension Flows

2 minutes of Camel Pose Flows

Great morning!!

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

Great day!!

Tuesday Oct 16th night

Great training tonight!

Started out with the Weber Kettlebell Man Maker Combo. Hitting, without any rest or stopping; 10 Thrusters per side, 10 Clean and Presses per side, 10 Overhead Squats per side, 10 Windmills per side and 10 Swings per side

Then the Upper Body Kettlebell Burner. Hitting, without any rest or stopping; 10 Windmills on the right, 10 Overhead Presses on the Right, 10 Cleans on the Right, 10 2-hand on the horns Curls, 10 1-arm Rows on the right, 10 Push-ups with the working hand on the ground and the "resting" hand on the bell, 10 2-hand on horn Upright Rows, 10 Alternating Hot Potatoes, then hitting the whole thing on the other side

Moved onto the  Lower Body Kettlebell Blast. Hitting, without any rest or stopping; 10 Overhead Squats per side, 10 Rack Position Squat to Kicks per side, 10 Overhead Lunges per side, 10 Tactical Lunges per side, 10 Swings per side and 10 Bodyweight Squats

Then hit another Kettlebell Combo. Without resting or stopping hi 10 Slingshots, 10 Goblet Squats, 10 Slingshots, 10 2 hands on Bell Overhead Press, 10 Slingshots, 10 2 hand on bells Thrusters, 10 Slingshots, 10 2 hands on bell Thrusters, 10 Slingshots and 10 2 Hand Swing to Bottom of Bell Catch.

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!

Tuesday Oct 16th morning

Fantastic 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

Hit3 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 some great Joint Mobility work

Hit a nice mixture of Dynamic 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 Bent-arm 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 per side for High Round Kick Static Holds

3 sets of 5 per side for Capoeira Style Reverse Crescent Kicks

3 sets per side of Quedas Roll to Headstand Roll to Quedas

3 sets per side of Compasso to Lever Holds

Great morning!!

Monday Oct 15th night

Great night tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 12 per side for Slow and Paused, Weighted, Elevated Pistols

Got in 3 sets of 10 for Super Sissy Squats

Hit 3 sets of 10 for Slow and Paused Goblet Squats

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

Hit 3 sets of 12 per side for Weighted Bird Dog Raises

Got in 3 sets of 25 for Slow and Controlled Straight Leg Bridges

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

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

Great night!

Monday Oct 15th morning

Great morning today!

Started out with 5 sets o 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 some awesome Joint Mobility work

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

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets of 10 per side for DSR Neck Work, Looking to each side

2 sets of 20 for all 4 directions, forward, back, tipping left and tipping right for Neck Bridge Work

2 sets of Handstand Variations

3 sets per side for 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


Great morning!!

Sunday Oct 14th

Awesome day today!

Started out with Joint Mobility work in the morning!

The evening was:

Started out with a 4 minute round of 30 second of KB Squat Kicks to 30 seconds of KB Overhead Yaw Presses, to 30 seconds of Squat Kicks to 20 seconds of Overhead Yaw Presses, to 30 seconds of Squat Kicks to 30 seconds of Overhead Yaw Presses to 30 seconds of Squat Kicks to  30 seconds of Overhead Yaw Presses. Switching sides every minute

Then hit 4 minutes of the same protocol hitting KB Sling Blade Swings an KB Kneeling Cleans. Hitting 30 seconds of each, switching sides every minute.

Moved onto a 4 minute round using the same protocol for KB Goblet Drops and KB Core Stirs

Moved onto a 4 minute round using the same protocol for KB Windmills and KB Shakers

Then hit a final 4 minute round using the same protocol for KB 1-arm Snatches and KB Hot Potatoes

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with Joint Mobility work

Great night!!

Saturday Oct 13th

Great day today!!

Started out the morning with Joint Mobility work

The evening was:

Started out with 4 sets of 3 for Kip Ups

Hit 3 sets of 3 for Explosive Handstand Push-ups

Got in 3 sets of 8 for Extended Range of Motion Wall Handstand Push-ups with a Slow and Pause protocol

Hit 3 sets of 10 for Lateral Raises

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

Moved onto 5 sets of 10, 10, 8, 8 and 8 for Barbell Drag Curls

Hit 5 sets of 10, 10, 8, 8 and 8 for Barbell Gironda Style Perfect Curls

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

Hit 3 sets of 20 for Feet Elevated, Weighted Chair Triceps Dips

Got in 3 sets of 6 for 2-arm Double Dumbbell Triceps Kickbacks

Finished up with Joint Mobility work!!

Great night!!

Friday Oct 12th night

Great night tonight! Awesome conditioning work!!

Started out with a KB Combo that was: Without stopping or resting hit 2 Get-ups, at the top of the second one do an Overhead Squat, then a windmill, then 10 swings, switch sides and repeat. Go through it 5 times then hit 10 bodyweight squats

Then hit The KB Omelet. Again, without stopping or resting hit, on one side, 5 swings, 5 high pulls, 5 snatches, 5 clean and presses, 5 cleans and 5 step back lunges, then switch sides and repeat.

Moved onto the Weber KB Man Maker Combo which is: 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 swings per side.

Then hit 5 sets of 20 for Weighted Frog Crunches

Finished up with some nice Joint Mobility work!

Friday Oct 12th morning

Awesome 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

Hit3 sets of  3 per side for Rolling Wall Walk Bridges

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets of Straddle Planche Holds

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

Great morning!!

Thursday Oct 11th night

Great night tonight!!

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

Hit 3 sets of 8 per side for Slow and Paused 1-arm Push-ups with a slight assist

Got in 3 sets of 7 for Slow and Paused Parallel Bar Reverse Grip Chest Dips

Hit 3 sets of 30, 25 and 25 for Slow and Paused Atlas Push-ups

Moved onto 3 sets of 3 for 1-arm Pull-ups with a slight assist

Hit 3 sets of 3, 2 and 3 for Pull-up Pulses. One rep equals slowly pulling yourself up until your chest is at the bar then doing 3 controlled pulses of 1/3 reps, slowly lowering to the midpoint and doing 3 more controlled pulses of 1/3 reps, then slowly lowering to close to the bottom and doing 3 more controlled pulses of 1/3 reps.

Hit 3 sets of 10 for Front Lever  Rows

Got in 3 sets of 8 for Frozen Statue Rows

Then hit 3 sets of 25 for Repetition Wrestlers Bridges

Finished up with some nice Joint Mobility work

Great night!!

Thursday Oct 11th morning

Great morning today!

Started off 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 Rolling Bridge Variation 1

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit some awesome Joint Mobility work

Got in a mixture of Dynamic and Relaxed Stretching

Hit the following:

3 sets of 10 for DSR Neck Work Looking in each direction

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

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets per side for QDR Holds

3 sets per side for QDR Variations

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 per side for Capoeira Style Reverse Crescent Kicks

3 sets of Straddle Planche Holds

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

3 sets per side of Compasso to QDR

3 sets per side for Capoeira Bridges

Great morning!!

Wednesday Oct 10th

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 Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit some Joint Mobility work

Got in the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets of Hollow Back, Back Arch Handstands

3 sets per side for 1-arm Bent-arm 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 Shin Box Extension Flows

2 minutes of Camel Pose Flows

The evening was a mixture of Joint Mobility work, Dynamic Stretching, Strength Stretching and Relaxed Stretching

Great day!!

Tuesday Oct 9th night

Awesome night tonight!!

Great Kettlebell and bodyweight conditioning!

Started out with the Weber Kettlebell Man Maker: 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 and 10 Swings on each side

Then moved onto the Upper Body Blast. Again without resting hit, on 1 side, 10 Windmills, 10 Overhead Presses, 10 Cleans, 10 2-hand Curls, 10 1-arm Rows, 10 Push-ups with the working hand on the ground and the non-working hand on the Kettlebell, 10 2-hand Upright Rows and 10 Hot potatoes; immediately without any rest do the same thing on the other side.


Then hit The Leg Burner: Without any rest hit 10 Overhead Squats per side, 10 Squats with Front Kicks and the Bell in Rack position 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 Slingshot Combo. Again, without any rest hit, 10 Slingshots, 10 Goblet Squats, 10 Slingshots, 10 2 hand Overhead Presses, 10 Slingshots, 10 2 hand Thrusters, 10 Slingshots, 10 2 hand Thrusters, 10 Slingshots, 10 2 hand Swing to Catch to 2 hand Overhead Presses, 10 2 Hand Swing to Catch to Squat to 2 Hand Presses and 10 Swings

Then hit 5 sets of 20 for Weighted Frog Crunches

Great stuff!!

Tuesday Oct 9th morning

Awesome 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 Rolling Bridges

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit some awesome Joint Mobility work

Got in a good mixture of Dynamic Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

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 ad 5 fast

3 sets per side for Static Hold High Round Kicks

3 sets of  5 per side for Capoeira Style Reverse Crescent Kicks

3 sets per side of Quedas Roll to Handstand Roll to Quedas

3 sets per side of Compasso to QDR

Great morning!!

Monday Oct 8th night

Awesome night back!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

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

Got in 3 sets of 8 for Super Sissy Squats

Hit 3 sets of 12 for Slow and Paused Goblet Squats

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

Hit 3 sets of 10 per side for Slow and Paused Weighted Bird Dog Raises

Got in 3 sets of 25 for Slow and Paused Straight Leg Bridges

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

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

Great night!!

Monday Oct 8th Morning. the dawn of a new cycle

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 5 sets of 20 for Freestanding Handstand Push-ups

Got in 4 sets of 60 seconds for Maxwell Push-ups

Hit 3 sets of 10 per side for DSR Neck Work, Looking from Side to Side

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

Got in some nice Joint Mobility work

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

Hit he following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

2 sets of Handstand Variations

3 sets of Gymnastics Rings Front Lever Holds

3 sets of Gymnastics Rings Back Lever Holds

3 sets per side of Handstand to 1-arm Elbow Lever

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

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

3 sets of Straddle Planche Holds

3 sets per side for QDR Holds

3 sets per side for QDR Variations

3 sets per side for Capoeira Bridge work.

Great morning!!

Saturday Oct 6th and Sunday Oct 7th

Great days this weekend

The mornings were all about Joint Mobility

The evenings were all about Rest and Recovery and getting ready for the new Cycle!!

Friday Oct 5th night

Very fun night tonight!!

Made it a Capoeira Inspired night!

Started out with 3 sets of 3 per side for Alternating Quedas

Then hit 3 sets per side of Queda to Headstand to Queda

Moved onto 3 sets of Crow to Crow-Headstand Lever to Crow-Headstand to Crow-Headstand-Handstand to Crow-Handstand

Finished with 3 sets per side of Compasso to QDR Variations

Great stuff!!

Here's a video of the Queda to Headstand to Queda, the final set:

And a video of the Crow Combination Drill:

Friday Oct 5th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in 4 sets of 60 seconds for Maxwell Push-ups

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

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

Great stuff!!

Thursday Oct 4th night

Great training tonight!!

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

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

Got in 3 sets of Hollow Back/Back Arch Handstands

Hit 3 sets per side of Squat to Bent-arm Straddle Handstand to Bent-arm Lever

Got in 3 sets per side of Improvised movement flows

Hit 3 sets of Bent-arm Lever Combos

Got in 3 sets per side for Capoeira Bridge work

Hit 3 sets of Straddle L-sit Holds

Great stuff


Here's a video of one of the Squat to Shin Box Extension to Bent-arm Lever to Sissy Squats:

Thursday Oct 4th morning

Awesome 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 4 sets of 60 seconds for Maxwell Push-ups

Got in some nice Joint Mobility work

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets of Straddle Planche Holds

Great morning!!

Wednesday Oct 3rd

Wonderful day today!

Started out this morning with 3 sets of 3 for Wall Walk Bridges

Hit Wrestlers, Yoga and Gymnastics Bridge work

Got in 4 sets of 60 seconds for Maxwell Push-ups

Hit some sweet Joint Mobility work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of Hollow Back/Back Arch Handstands

Hit 3 sets per side of Squat to Shin Box Extension to Bent-arm lever to Super Sissy Squats

Great morning!

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

Great night!!

Tuesday Oct 2nd night

Great night tonight!!

Started out with 3 sets of 10 per side for Clubbell Parry Casts with only 20 seconds rest between sets

Hit 3 sets of 10 per side for Clubbell Mills with only 20 seconds of rest between sets

Got in 3 sets of 10 for Alternating Clubbell Shield Casts with only 20 seconds of rest between sets

Hit 3 sets of 10 for Double Clubbell Swipes with only 20 seconds of rest between sets

Moved onto 3 sets per side of Blowing Tree Pose Flows

Then hit 3 sets of Finger Spear Crow Pose Holds

Hit 3 sets of Bent-arm Lever Holds

Finished up with some Joint Mobility work.

Great night! Felt Awesome!!

Tuesday Oct 2nd 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 4 sets of 60 seconds for Maxwell Push-ups

Got in a nice Joint Mobility session

Hit the following:

3 sets per side for 1-arm Handstand Variations

3 sets per side for Air Baby Variations

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

3 sets of Hollow Back, Back Arch Handstands

Great morning!

Here's a pick of one of the Hollow Back Handstand

Monday Oct 1st night, the start of the back off week!

Great start to the back off week!1

Started out with 3 sets per side of Squat to Bent-arm Straddle Handstand to Bent-arm Levers

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

Got in 3 sets per side for Rolling Bridge Variations 1

Hit 3 sets per side for QDR Extensions

Got in 3 sets per side for Super Sissy Squats

Hit 3 sets per side for Windmill Handstand Entries

Got in 3 sets of Hallow Back, Back Arch Handstands

Hit 3 sets per side for Air Baby Variations

Great night!!

Here's a video of one of the sets of Handstand to 1-arm Elbow Lever:

Monday October 1st morning

Starting the back-off week today!!

Great morning!

Started off with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in 4 sets of 60 seconds for Maxwell Push-ups

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

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

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some nice Joint Mobility work

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

Hit the following:

3 sets per side for 1-arm Handstand Variations

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

3 sets per side for Air Baby Variations

3 sets for Gymnastics Rings Front Lever Holds

3 sets for Gymnastics Rings Back Lever Holds

3 sets per side for Handstand to 1-arm Bent-arm Lever

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

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Rolling Bridge Variation 1

2 sets of Handstand Variations



Here are a couple of pics:

Sunday Sept 30th

Very nice day today!

The morning was Joint Mobility

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

Great stuff!!

Saturday Sept 29th

Easy day today

The morning was Joint Mobility

The evening was rest!

Great stuff!!

Friday Sept 28th night

Awesome night tonight, and such a strong week 4!

Started out with 4 sets of 3 for Explosive Pike Jumps

Hit 3 sets of 3 for Kneeling Kip Ups

Moved onto 3 sets of 25 for Slow and Controlled Straight Leg Bridges

Got in 3 sets of 10 per side for Slow and Paused Weighted Bird Dog Raises

Moved onto 3 sets f 10 per side for Slow and Paused Weighted Shrimp Squats

Hit 3 sets of 10 for KB Plie Squats

Finished up with some nice Joint Mobility

Great night!