Monday Feb 25th morning

Great morning today!! Back off week morning part 1, lol!!

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 Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Holds
3 sets of Straddle Planche Holds
3 sets per side for Air Baby Variation Holds
3 sets per side for 1-arm Elbow Lever Holds
3 set per side for 1-arm Bent-arm Lever Holds

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

Great morning!!

Saturday Feb 23rd and Sunday Feb 24th

Easy days on both days

Had Joint Mobility work each morning

Had the night's off for each night.

Looking forward to a change of pace with the back off week coming up.

Friday Feb 22nd night

Awesome night of training!!

Hit my favorite Bodyweight Met-con Circuit. Getting, with no rest between moves:

1 minute of Jowett Push-ups, hit 50, immediately into
3 minutes of Atlas Sit-ups, hit 64, immediately into
12 minutes of Hindu Squats, hit 455, immediately into
3 minutes of Atlas Sit-ups, hit 63, immediately into
1 minute of Jowett Push-ups, hit 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Great night!

Friday Feb 22nd 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 Isometric Power Flexes for the Neck

Got in Isometric Work in each position and each direction for the Neck

Hit Joint Mobility work

Got in Relaxed Stretching

Hit the following:

3 sets of Handstand Variation Holds
3 sets of Bent-arm Lever Holds
3 sets per side of QDR Holds

3 sets of 10 for DVR Crossing Hands
3 sets of 8 per side for DSR Bear Flex 1
3 sets of 10 per side for DSR Bull Elk Flex 1
3 sets of 10 per side for DSR Cougar Flex 2
3 sets of 10 per side for DSR Gorilla Flex 2
3 sets of 10 per side for DSR SH-10 Shoulder Flex
3 sets of 10 for DVR Abdominal Contractions

Great morning!

Thursday Feb 21st night

Great night tonight!!

Started out with 4 sets of 4 for Kip Ups

Hit 3 sets of 10 per side for DB 1-arm Chest Flies

Got in 8 sets of 8 for Weighted Straight Bar Dips with only 10 seconds rest between sets

Hit 3 sets of 75 for my favorite Push-up Combo, see weeks one or three for the description

Got in 3 sets of 10 seconds per side for Isometric Chest Flex

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

Hit 3 sets per side for 1-arm Negative Pull-ups using a full 6 count for each negative

Got in 8 sets of 8 for DVR Seated Rows with only 10 seconds of rest between sets

Hit 3 sets of 13, 13 an 12 for DB Frozen Statue Rows

Got in 3 sets of 10 seconds per position for Lower Back Isometrics

Hit 2 sets of 10 seconds for Isometric Shrugs

Finished up with Joint Mobility

Great night!!

Thursday Feb 21st morning

Awesome morning today!

Started out with 3 sets of 3 for Wall Walk Bridges

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

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR TNT Flexes
3 sets of 10 for DSR CH-9 Chest Flexes
3 sets of 10 per side for DSR SH-5 Rear Delt Contractions
3 sets of 10 for DVR Military Presses
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 for DVR Abdominal Contractions

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

Great morning!!

Wednesday Feb 20th

Awesome day today!!

Started out the morning 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 Parallette Straddle Planche Holds
3 sets of Parallette V-sit Holds
3 sets of Parallete V-sit to Straddle Planche
3 sets of Parallette Handstand Variation Holds
3 sets of Parallette Bent-arm Lever Holds
3 sets of Parallette V-sit to Handstand to Straddle Planche to V-sit
3 sets of Parallette V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of 10 for DVR Full Range Pec Contractions
3 sets of 10 per side for DSR Lateral Raises
3 sets of 10 per side for DSR Sinkram Chest Flex 3
3 sets of 10 per side for DSR Sinkram Chest Flex 6
3 sets of 10 for DSR Prayer's Presses
3 sets of 8 per side for DSR Sinkram Chest Flex 8
3 sets of 10 for DVR Abdominal Contractions

Great morning!!


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

Great night!!

Tuesday Feb 19th night

Awesome training tonight!!

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

Then hit my favorite bodyweight Met-con circuit. Hitting, with no rest between movements:

1 minute of Jowett Push-ups, hit 50, immediately into
3 minutes of Atlas Sit-ups, got in 65, immediately into
12 minutes of Hindu Squats, hit 450, immediately into
3 minutes of Atlas Sit-ups, got in 65, immediately into
1 minute of Jowett Push-ups, hit 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Great night!

Tuesday Feb 19th morning

Wonderful morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

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

Got in Yoga, Wrestlers and Gymnastics 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 Sinkram Chest Flex 1
3 sets of 10 for DVR Eagle Flex
3 sets of 5 per side for DSR Rope Pulls
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 6 per side for DSR SH-8 Front Raises
3 set of 15 per side for DSR SH-9 Shrugs
3 sets of 10 for DVR Abdominal Contraction

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

Great morning!!

Monday Feb 18th night

Great night tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Weighted Elevated Pistols

Got in 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds of rest between sets

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

Moved onto 3 sets of 18 per side for 1-leg Repetition Hamstring Bridges

Hit 8 sets of 8 for Straight Leg Bridges with only 10 seconds of rest between sets

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

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

Hit 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Hit 1 set  20 seconds for Isometric Abductor Flexes

Finished up with Joint Mobility work

Great stuff!!

Monday Feb 18th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flex work for the Midsection

Got in Isometric Power Flex work for the Neck in each direction

Hit 2 sets of 20 for Neck Bridge work in each direction

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

Hit Joint Mobility work

Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets of 10 for DSR Liederman's Press
3 sets of 10 for DVR Cross Over Press and Down
3 sets of 10 for DVR Incline Press
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Scott's Press
3 sets of 10 for DVR Abdominal Contractions

3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations Holds
3 sets of Straddle Planche Holds
3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds

Great morning!!

Sunday Feb 17th

Great day today!!

The morning was Joint Mobility work

The evening was my favorite Bodyweight Met-con Circuit, hitting with no rest between moves:

1 minute of Jowett Push-ups, got in 52, immediately into
3 minutes of Atlas Sit-ups, hit 64, immediately into
12 minutes of Hindu Squats, hit 440, immediately into
3 minutes of Atlas Sit-ups, got in 65, immediately into
1 minute of Jowett Push-ups, hit 52, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Great day!!

Saturday Feb 16th

Wonderful day today!!

The morning was Joint Mobility Work

The evening was a scheduled night off, so Missy and I took some nice rest and recovery time

Great day!

Friday Feb 15th night

Wonderful Training Tonight!!

Started out with 4 sets of 3 for Kneeling Kip Ups

Then hit my Bodyweight Met-con Circuit. Hitting, with no rest in between moves:

1 minute of Jowett Push-ups, hit 50, immediately into
3 minutes of Atlas Sit-ups, hit 65, immediately into
12 minutes of Hindu Squats, hit 430, immediately into
3 minutes of Atlas Sit-ups, hit 65, immediately into
1 minute of Jowett Push-ups, hit 50, immediately into
4 minutes of DSR Milo Contractions, hit 20 and 15 per side

Finished up with Joint Mobility work

Great night!

Friday Feb 15th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestler and Gymnastics Bridge work

Hit Isometric Power Flexes and Vacuum Practice for the Midsection

Got in Isometric Power Flexes for the Neck

Hit Isometric work for the Neck

Got in Joint Mobility work

Hit Relaxed Stretching

Got in the following:

3 sets of Handstand Hold Variations
3 sets of Bent-arm Lever Hold Variations
3 sets per side for QDR Hold Variations

3 sets of 10 for DVR Crossing Hands
3 sets of 8 for DSR Bear Flex 1
3 sets of 10 per side for DSR Bull Elk Flex 1
3 sets of 10 per side for DSR Cougar Flex 2
3 sets of 10 per side for DSR Gorilla Flex 2
3 sets of 10 per side for DSR SH-10 Shoulder Flexes
3 sets of 10 for DVR Abdominal Flexes

Great morning!!

Thursday Feb 14th night

Awesome night tonight!!

Started out with 4 sets of 3 for Floor Kip Ups

Then hit 3 sets of 12 per side for 1-arm DB Chest Flies

Got in 8 sets of 8 for Weighted Straight Bar Chest Dips with only 10 seconds of rest between sets

Hit 3 sets of 75 for my favorite Push-up Comb (without stopping hit 15 diamond push-ups, 15 classic push-ups, 15 wide grip push-ups and 30 archer push-ups)

Got in 3 sets of 10 seconds per side for Isometric Chest Flexes

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

Hit 3 sets of 1-arm Pull-up Negatives, taking a full 6 count for the negatives

Got in 8 sets of 8 for DVR Seated Rows with only 10 seconds of rest between sets

Hit 3 sets of 12 for DB Frozen Statue Rows

Got in 3 sets of 10 seconds for Lower Back Isometrics

Hit 2 sets of 10 seconds for Isometric Shrugs

Finished up with Joint Mobility work

Great night!!

Thrusday Feb 14th morning

Wonderful morning today!

Started out with 3 sets of 3 for Wall Walk Bridges

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

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets of 10 per side for DVR Dry Land Swimming
3 sets of 10 for DVR TNT Flexes
3 sets of 10 for DSR CH-9 Chest Flexes
3 sets of 10 per side for DSR SH-5 Rear Delt Flexes
3 sets of 10 for DVR Military Presses
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 for DVR Abdominal Contractions

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

Great morning!!

Wednesday Feb 13th

Awesome 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 Parallette Straddle Planche Holds
3 sets of Parallette V-sit Holds
3 sets of Parallette V-sit to Straddle Planche
3 sets of Parallette Handstand Variation Holds
3 sets of Parallette Bent-arm Lever Holds
3 sets of Parallette V-sit to Handstand to Straddle Planche to V-sit
3 sets of Parallette V-sit to Handstand to Bent-arm Lever to V-sit

3 sets of 10 for DVR Full Range Pec Contraction
3 sets of 10 per side for DSR Lateral Raise
3 sets of 10 per side for DSR Sinkram Chest Flex 3
3 sets of 10 per sdie for DSR Sinkram Chest Flex 6
3 sets of 6 for DSR Prayer's Press
3 sets of 8 per sdie for DSR Sinkram Chest Flex 8
3 sets of 10 for DVR Abdominal Contractions

Great morning!

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

Great night!

Tuesday Feb 12th night

Wonderful training tonight!

Started out with 4 sets of 2 for Explosive Push-ups

Then hit my favorite Bodyweight Met-con circuit. Hitting, with no rest between movements:

1 minute of Jowett Push-ups, got in 50, immediately into
3 minutes of Atlas Sit-ups, got in 62, immediately into
12 minutes of Hindu Squats, got in 440, immediately into
3 minutes of Atlas Sit-ups, got in 65, immediately into
1 minutes of Jowett Push-ups, go in 50, immediately into
4 minutes of DSR Milo Contractions, hit 20 and 15 on each side

Finished up with Joint Mobility work

Great night!!

Tuesday Feb 12th morning

Awesome morning today!

Started out with Joint Mobility work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

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

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in the following:

3 sets of 10 for DVR Sinkram Chest Flexes 1
3 sets of 10 for DVR Eagle Flexes
3 sets of 5 per side for DSR Rope Pulls
3 sets of 10 per side for DVR High Reaches
3 sets of 10 for DVR Shoulder Rolls
3 sets of 6 per side for DSR SH-8 Front Raises
3 sets of 15 per side for DSR SH-9 Shrugs
3 sets of 10 for DVR Abs Contractions

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

Great morning!!

Monday Feb 11th night

Awesome night of training tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Weighted Elevated Pistol Squats

Got in 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds of rest between sets

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

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

Hit 8 sets of 8 for Straight Leg Bridges with only 10 seconds of rest between sets

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

Hit 2 sets of 20 per side for Slow and Pause 1-leg Standing Calf Raises

Got in 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Hit 1 set of 20 seconds for Isometric Adductor Work

Got in 1 set of 20 seconds for Isometric Abductor Work

Finished up with Joint Mobility work

Great night!

 

Monday Feb 11th morning

Feels weird not doing Push-ups, but a great morning!!

Started out with 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 per all 4 directions for Bridge Neck Work

Got in Joint Mobility Work

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

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in the following:

3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DVR Crossover Press Downs
3 sets of 10 for DVR Incline Presses
3 sets of 10 for DVR SH-3 Deltoid Raises
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Scott's Presses

3 sets per side for 1-arm Handstand Holds
3 sets of Straddle Planche Holds
3 sets per side for Air Baby Variations Holds
3 sets per side for 1-arm Bent-arm Lever Holds
3 sets per side for 1-arm Elbow Lever Holds

Great morning!!

Sunday Feb 10th

Great day today!

The morning was Joint Mobility work

Great morning!

The evening was:

Hit my Met-con Bodyweight Circuit, love this one! Getting, without resting between moves:

1 minute of Jowett Push-ups (got 50) immediately into
3 minutes of Atlas Sit-ups (Hit 55) immediately into
12 minutes of Hindu Squats (got 400) immediately into
3 minutes of Atlas Sit-ups (hit 55) immediately into
1 minute of Jowett Push-ups (got 50) immediately into
4 minutes of DSR Milo Contractions (hit 20 and 15 per side)

Finished with Joint Mobility

Great night!

Saturday Feb 9th

Great day today! Felt weird not having push-ups to do, lol!

The morning was Joint Mobility work!!

Great morning!

The evening was:

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

Hit 3 sets of 12 per side for 1-arm Landmine Overhead Presses

Got in 3 sets of 15 per side for 1-am Landmine Lateral Raise

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

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

Hit the Biceps hard with the Biceps Curls DB Walk of Pain, check out last Saturday's blog for a description of it.

Got in 2 sets of 20 for Bodyweight Jungle Gym Overhead Triceps Extensions

Hit 3 sets of 10 per side for 1-arm DSR Wrist Curls

Got in 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls

Finished up with Joint Mobility work

Great night!

Friday Feb 8th night

Great training tonight!

Started out with 4 sets of 3 for Kneeling Kip Ups

Then hit my bodyweight Met-con circuit. Getting, with no rest between moves:

1 minute of Jowett Push-ups (hit 50) followed immediately by
3 minutes of Atlas Sit-ups (got 55) followed immediately by
12 minutes of Hindu Squats (hit 400) followed immediately by
3 minutes of Atlas Sit-ups (go 55) followed immediately by
1 minute of Jowett Push-ups (hit 50) followed immediately by
4 minutes of DSR Milo Contractions (getting 20 and 15 per side)

Finished up with Joint Mobility

Great night!

Friday Feb 8th morning

Great morning today and the end of the Push-up Blast! Which, has been awesome!

Started out with 5 sets of 65 for Against the Wall Handstand Push-ups

Hit 5 sets of 65 for Jowett Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit Relaxed Stretching

Got in the following:

3 sets of Handstand Variation Holds
3 sets of Bent-arm Lever Variation Holds
3 sets of QDR Variation Holds

Great morning!!

Thursday Feb 7th night

Great training tonight!

Started out with 4 sets of 3 for Kip Ups

Then hit 3 sets of 10 per side for 1-arm DB Chest Flies

Got in 8 sets of 8 for Straight Bar Chest Dips with only 10 seconds of rest between sets

Hit 3 sets of 75 for my favorite Push-up Como

Got in 3 sets of 10 seconds per side for Isometric Chest Flexes

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

Hit 3 sets per side for 1-arm Negative Pull-up taking a full 6 count for the negatives

Got in 8 sets of 8 for DVR Seated Rows with only 10 seconds of rest between sets

Hit 3 sets of 12, 12 and 10 for Frozen Statue Slow and Pause DB Rows

Got in 3 sets of 10 seconds for Lower Back Isometrics

Hit 2 sets of 10 seconds for Isometric Shrugs

Finished up with Joint Mobility work

Great night!!

Thursday Feb 7th morning

Great morning today!

Started out with 5 sets of 25 for Freestanding Handstand Push-ups

Hit 5 sets of 100 for Wide Grip 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

Hit Isometric work for the Neck

Got in Joint Mobility work

Hit the following:

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

Great morning!!

Wednesday Feb 6th

Great day today!!

Started out with 5 sets of 55 for Hindu Push-ups

Got in 4 sets of 40 for Reverse Push-ups

Hit 2 sets of 85 for Wide Grip Push-ups

Got in 1 set of 30 for Archer Push-ups

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics bridge work

Hit the following:

3 sets of Parallette Straddle Planche Holds
3 sets of Parallette V-sit Holds
3 sets of Parallette V-sit to Straddle Planche
3 sets of Parallette Handstand Holds
3 sets of Parallette Bent-arm Lever Holds
3 sets of Parallette V-sit to Handstand to Straddle Planche to V-sit
3 sets of Parallette V-sit to Handstand to Bent-arm Lever to V-sit

Great morning!!

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

Great night!

Tuesday Feb 5th night

Awesome night tonight!!

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

Then hit the 24 minute Bodyweight Met-con Circuit.

Without stopping hit:

1 minute of Jowett Push-ups (getting 50 solid and deep reps) immediately into
3 minutes of Atlas Sit-ups (hitting 56 awesome reps) immediately into
12 minutes of Hindu Squats (getting in 380 pretty perfect reps) immediately into
3 minutes of Atlas Sit-ups (hitting 56 great reps) immediately into
1 minute of Jowett Push-ups (getting in 52 solid reps) immediately into
4 minutes of DSR Milo Contractions (hitting 20 and 15 reps per side respectively)

Finished up with Joint Mobility work

Great night!

Tuesday Feb 5th morning

Awesome morning today!!

Started out with 5 sets of 25 for Freestanding Handstand Push-ups

Hit 5 sets of 95 for Feet-elevated Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

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

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

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

Great morning!!

Monday Feb 4th night

Very easy night tonight!!

Had a scheduled night of relaxing and recovering in the program.

Took good advantage of it.

Monday Feb 4th morning

Awesome morning today!!

Started out with 5 sets of 25 for Freestanding Handstand Push-ups

Hit 5 sets of 70 for Atlas Push-ups

Got in 3 sets of 85 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 Isometric Power Flexes in each direction for the Neck

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

Got in 2 sets of 20 for each direction for Bridge Neck Work

Hit Joint Mobility work

Got in Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Hit the following:

3 sets per side for 1-arm Handstand Holds
3 sets for Straddle Planche Holds
3 sets per side for Air Baby Variation Holds
3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds

Great morning!!

Sunday Feb 3rd

Nice day today!!

Started out the morning with Joint Mobility work

Then the evening was:

Hit my Bodyweight Met-con Circuit. Hitting, with no rest at all:

1 minute of Jowett Push-ups (got in 50) immediately into
3 minutes of Atlas Sit-ups (hit 55) immediately into
12 minutes of Hindu Squats (hit 370) immediately into
3 minutes of Atlas Sit-ups (hit 54) immediately into
1 minute of Jowett Push-ups (hit 47) immediately into
4 minutes of DSR Milo Contractions hitting 2 sets of 20 and 15 per side

Finished up with Joint Mobility work

Great night!

Saturday Feb 2nd night

Wonderful training tonight!!

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

Hit 3 sets of 10 per side for 1-arm Landmine Overhead Presses

Got in 3 sets of 10, 12 and 15 per side for 1-arm Landmine Lateral Raises

Hit 3 sets of 10, 12 and 12 per side for 1-arm Landmine Front Raises

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

Moved onto 2 sets of the DB Biceps Walk Of Pain. Start out with a pair of 20's and hit 4 reps, immediately grab the 25's for 4 reps, then the 30's for 4, then the 35's for 4, then the 40's for 4 reps, then the 35's for 4 reps, the 30's for 4 reps, the 25's for 4 reps and the 20's for 4 reps. No resting at all. That's one set, hit that twice.

Moved onto 2 sets of 20 for Jungle Gym Bodyweight Overhead Triceps Extensions

Then got in 3 sets of 10 per side for DSR Wrist Curls

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

Finished up with Joint Mobility work

Great night!!

Saturday Feb 2nd morning

Nice morning today!!

Started out with 6 sets of 100 for Classic Push-ups

Hit 1 set of 30 for Archer Push-ups

Got in Joint Mobility work

Great morning!!

Friday Feb 1st night

Wonderful training tonight!!

Started out with 4 sets of 3 for Kneeling Kip Ups

Hit my Bodyweight Met-Con Circuit. Hitting, with no rest at all between moves:

1 minute of Jowett Push-ups (got 44) immediately into
3 minutes of Atlas Sit-ups (hit 51) immediately into
12 minutes of Hindu Squats (got 360) immediately into
3 minutes of Atlas Sit-ups (hit 42) immediately into
1 minute of Jowett Push-ups (hit 50) immediately into
4 minutes of DSR Milo Contractions getting two sets of 20 and 15 per side

Finished up with Joint Mobility work

Great night!

Friday February 1st morning

Wonderful morning today!!

Started out with 5 sets of 65 for Against the Wall Handstand Push-ups

Hit 5 sets of 65 for Jowett Push-ups

Got in 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Relaxed Stretching

Hit the following:

3 sets of Handstand Hold Variations
3 sets of Bent-arm Lever Holds
3 sets of QDR Hold Variations

Awesome morning!!

Thursday Jan 31st night

Wonderful training tonight!!

Started out with 4 sets of 3 for Floor Kip Ups

Then hit 3 sets of 10 per side for 1-arm DB Chest Flies

Then hit 8 sets of 8 for Straight Bar Chest Dips with only 10 seconds of rest between sets

Got in 3 sets of 75 for one of my favorite Push-ups Combos (without any rest or stopping hit 15 Diamond Push-ups, 15 Classic Push-ups, 15 Wide Grip Push-ups and 30 Archer Push-ups)

Hit 3 sets of 10 seconds per side for Isometric Chest Flexes

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

Hit 3 sets  of 1 per side for 1-arm Pull-up Negatives, taking a 6-count to lower

Got in 8 sets of 8 for DVR Seated Rows with only 10 seconds of rest between sets

Hit 3 sets of 10 for Slow and Paused DB Frozen Statue Rows

Got in 3 sets of 10 seconds for Isometric Lower Back Flexes

Hit 2 sets of 10 seconds for Isometric Shrugs

Finished up with Joint Mobility work

Great night!!