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!!
Thursday, December 27, 2018
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!
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
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
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!!
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!!
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, December 21, 2018
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!!
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!
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, December 20, 2018
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!!
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!!
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!!
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, December 18, 2018
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!!
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!!
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, December 17, 2018
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!!
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!!
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!!
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, December 14, 2018
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!!
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!
Both Missy and I were feeling beaten up and exhausted, so we took the night off and just rested.
Nice night!
Thursday, December 13, 2018
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!!
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!!
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!!
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, December 11, 2018
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!!
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!!
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, December 10, 2018
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!!
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!!
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!!
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!!
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, December 7, 2018
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!!
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!!
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, December 6, 2018
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!!
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!!
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!!
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, December 4, 2018
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!!
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!!
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, December 3, 2018
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!!
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!!
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!!
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!!
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!!
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!!
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!!
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