Monday March 25th morning

Excellent 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 Glutes, Quads, Hams, Calves, Tibia, Feet and Neck

Got in Joint Mobility work

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

Great morning!!

Sunday March 24th morning and night

Easy day today!!

Started out the morning with Joint Mobility work

The evening was a night of rest and recovery

Great stuff!!

Saturday March 23rd night

Wonderful night tonight!!

Started out with 4 sets of 3 per side for 1-arm KB Push Presses

Hit 4 sets of 10 for DB Scott's Presses with only 30 seconds of rest between sets

Got in 3 sets of 10, 10 and 9 per side for 1-arm Lying DB Rear Delt Raises with no rest between sides

Hit 8 sets of 8 for DB Lateral Raises with only 10 seconds of rest between sets

Moved onto 3 sets of 10, 10 and 8/8/6 for Barbell Curls. Hitting the first 2 sets as standard curls then taking the last set to hit 8 wide grip curls immediately into 8 regular curls immediately into 8 close grip curls

Hit 3 sets of 8 for DB Incline Curls

Got in 2 sets of 8 for DB Hammer Curls

Moved onto 3 sets of 15, 15 and 12 for Lying Barbell Triceps Extensions

Got in 3 sets of 10 for Barbell French Presses

Hit 2 sets of 10 per side for 1-arm DB Triceps Kickbacks

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

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

Finished up with Joint Mobility work

Great night!!

Saturday March 23rd morning

Great morning today!!

Started out with Joint Mobility work

Then hit the following:

30 seconds of Wu Dang Horse Stance Holds
30 seconds per side for Wu Dang Side Horse Stance Holds
30 seconds per side for Wu Dang Bow Stance Holds
30 seconds per side for Wu Dang Crouching Stance Holds
20 seconds per side for Wu Dang Empty Stance Holds
20 seconds per side for Wu Dang Side Stance Holds
40 minutes of Wu Dang Ji Bau Tao Lu Form Practice

Great morning!!

Friday March 22nd night

Great training tonight!!

Hit the Bodyweight Met-con circuit variation, and loved it. Got in the following: with no rest between moves:

1 minute of Classic Push-ups, hitting 60, immediately into
3 minutes of Atlas Sit-ups 2, hitting 72, immediately into
1 minute of Hindu Push-ups, hitting27, immediately into
12 minutes of Hindu Squats, hitting 460, immediately into
1 minute of Hindu Push-ups, hitting 26, immediately into
3 minutes of Atlas Sit-ups 2, hitting 70, immediately into
1 minute of Classic Push-ups, hitting 60

Finished up with Joint Mobility work

Also Greased the Groove with 6 sets of singles on each side for 1-arm Assisted Pull-ups

Great night!!

Friday March 22nd 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 Joint Mobility Work

Got in Relaxed Stretching 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 for DVR Full Range Lat Contractions
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Thursday March 21st night

Easy night tonight!!

Missy and I took the night off and played board games, lol! Oh yeah, and she dominated in them.

Looking forward to tomorrow!

Thursday March 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 Isometric Power Flexes for the Neck in each direction

Hit Isometric work for the Neck in each position and each direction

Got in Joint Mobility work

Hit the following:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Hold
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance 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 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks
3 sets of 10 per side for Sanda Jab to Side Kick
3 sets of 10 per side for Sanda Jab to Round Kick
3 sets of 10 per side for Sanda Jab to Cross to Round Kick
3 sets of 10 per side for Sanda Jab to Cross to Front Kick
3 sets of 10 per side for Sanda Jab to Cross to Hook to Side Kick

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 Standing Leg Curls
3 sets of 10 per side for DVR Squats
3 sets of 10 per side for DVR Abdominal Contractions


Great morning!!

Wednesday March 20th night

Great training tonight!!

Hit the following Kettlebell and Rope Skip Met-con Circuit, having no rest between moves:

1 minute Rope Skip Sprinting
10 1-arm KB Snatches per side
1 minute Rope Skip Sprinting
10 1-arm KB Clean and Presses per side
1 minute Rope Skipping Sprints
10 1-arm KB Swings per side
1 minute Rope Skip Sprints
10 2-arm KB Swings
1 minute Rope Skip Sprint
10 1-arm KB Snatches per side
1 minute Rope Skip Sprints
10 1-arm KB Clean and Presses per side
1 minute Rope Skip Sprint
10 1-arm KB Swings per side
1 minute Rope Skip Sprints
10 2-arm DB Swings
1 minute Rope Skip Sprint
10 1-arm KB Snatches per side
1 minute Rope Skip Sprint

Also Greased the Groove throughout the day with 4 sets of singles per side for 1-arm Assisted Pull-ups

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

Great night!!

Wednesday March 20th morning

Fantastic morning today!!

Started out with 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 Joint Mobility work

Got in 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 Lying Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 sets of Parallette Straddle Planche Holds
3 sets of Parallette V-sit to Straddle Planche
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
6 sets of Parallette Straddle Handstand Holds

Great morning!!

Tuesday March 19th night

Great training tonight!

Started out with 3sets of 10 for Slow and Paused Wide Grip, Reverse Grip Pull-ups

Then hit my favorite Bodyweight Met-con circuit. Getting in, with no rest between sets, the following:

1 minute of Jowett Push-ups, hitting 50, immediately into
3 minutes of Atlas Sit-ups, hitting 65, immediately into
12 minutes of Hindu Squats, hitting 4460, immediately into
3 minutes of Atlas Sit-ups, hitting 65, immediately into
1 minute of Jowett Push-ups, hitting 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 on each side

Finished up with Joint Mobility work

Also Greased the Groove with 6 sets of singles on each side for 1-arm Assisted Pull-ups

Great night!

Tuesday March 19th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

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

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance Holds

3 sets of 10 per side for Wu Dang Front Snap Kicks
3 sets of 10 per side for Wu Dang Front Thrust Kicks
3 sets of 10 per side for Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Axe Kicks
3 sets of 10 per side for Wu Dang Hook Kicks

6 sets of Wu Dang Ju Bau Tao Lu Form

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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions


Great morning!!

Monday march 18th night

Wonderful training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 4 sets of 10 for Barbell Feet Together Back Squats with only 30 seconds rest between sets

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

Hit 3 sets of 20 per side for Weighted Hawaiian Squats

Moved onto 4 sets of 10 for Barbell Stiff-leg Deadlifts with only 30 second rest between sets

Hit 8 sets of 8 for Weighted Hip Thrust/Leg Curls with only 10 seconds of rest between sets

Got in 3 sets of 10 for DVR Leg Curls

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

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

Hit 1 sets of 20 seconds for Isometric Abductor Flexes

Got in 1 set of 20 seconds for Isometric Adductor Flexes

Hit 5 sets of 20 for Weighted Frog Crunches with only 30 seconds of rest between sets

Finished up with Joint Mobility work

Also Greased The Groove throughout the day with 6 sets of singles on each side for 1-arm Assisted Pull-ups

Great night!!

Monday March 18th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes for the Neck in each direction

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

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

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

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

Got in the following:

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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

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

Great morning!!

Sunday march 17th morning and night

Great 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 my favorite Bodyweight Met-con circuit. Hitting the following with no rest between sets:

1 minute of Jowett Push-ups, hitting 50, immediately into
3 minutes of Atlas Sit-ups, hitting 65, immediately into
12 minutes of Hindu Squats, hitting 460, immediately into
3 minutes of Atlas Sit-ups, hitting 66, immediately into
1 minute of Jowett Push-ups, hitting 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Great night!!

Saturday March 16th night

Easy night tonight!!

Missy and I were feeling like taking the night off, so we did!!

Saturday March 16th morning

Great morning today!!

Started out with Joint Mobility work

Then got in 40 minutes of Wu Dang Ji Bau Tao Lu Form Practice

Great morning!!

Friday March 15th night

Awesome night tonight!!

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

Hit 4 sets of 10 for Parallel Bar Reverse Grip Weighted Chest Dips with only 30 seconds rest between sets

Got in 8 sets of 8 for DB Chest Flies with only 10 seconds of rest between sets

Hit 3 sets of 20, 15 and 12 for Weighted Push-ups

Moved onto 3 sets per side for 1-arm Pull-up Negatives, taking a full 8 count to lower on each rep

Hit 3 sets of 8 for Slow and Paused Gironda Style Arched Back Sternum Pull-ups

Got in 8 sets of 8 for Reverse Grip Barbell Bent Rows with only 10 seconds rest between sets

Hit 3 sets of 10 for Barbell Clean Grip High Pulls from the Hang

Got in 2 sets of 8 for Abdominal Roll-outs

Finished up with Joint Mobility work

Got in 6 sets of singles per side throughout the day for Grease the Groove 1-arm Pull-ups with a slight assist

Great day!!

Friday March 15th morning

Wonderful 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 Joint Mobility work

Got in Relaxed Stretching

Hit 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 Contraction
3 sets of 10 per side for DVR High Reaches
3 set of 10 per side for DVR 1-arm Pull-ups
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 sets of 5 for Rings Iron Cross Pumps
3 sets of 5 for Slow and Paused, False Grip Rings Pull-ups with a 5 count pause at the top
3 sets of Rings Bent-arm Lever Hold
3 sets of Rings L-sit to Bent-arm Lever Hold
3 sets of Rings Front Lever Holds
3 sets of Rings Back Lever Holds
3 sets of 3 for Rings Forward Rolls

Great morning!!

Thursday March 14th night

Wonderful training tonight!!

Hit a variation of my favorite Bodyweight Met-con circuit. Getting in the following with no rest between moves:

1 minute Classic Push-ups, hitting 50, immediately into
3 minutes of Atlas Sit-up 2's, hitting 60, immediately into
1 minutes of Hindu Push-ups, hitting 27, immediately into
12 minutes of Hindu Squats, hitting 460, immediately into
1 minute of Hindu Push-ups, hitting 26, immediately into
3 minutes of Atlas Sit-ups 2's, hitting 64, immediately into
1 minute of Classic Push-ups, hitting 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work,

Also Greased the Groove with 1-arm Assisted Pullups throughout the day. Getting in 6 sets of singles on each side

Thursday March 14th 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 Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in each direction and at each position

Got in Joint Mobility work

Hit 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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance 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 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks
3 sets of 10 per side for Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Crescent Kick to Side Kick
3 sets of 10 per side for Wu Dang Jump Scissoring Side Kicks

6 times through the Wu Dang Ji Bau Tao Lu Form


Great morning!!

Wednesday March 13th night

Wonderful training tonight!!

Hit the following Kettlebell Met-con circuit, doing each move with no rest in between them:

1 minute Rope Skip Sprint
10 KB 1-arm Snatches per side
1 minute Rope Skip Sprint
10 KB 1-arm Clean and Presses per side
1 minute Rope Skip Sprint
10 KB 1-arm Swings per side
1 minute Rope Skip Sprint
10 KB 2-arm Swings
1 minute Rope Skip Sprint
10 KB 1-arm Snatches per side
1 minute Rope Skip Sprint
10 KB 1-arm Clean and Presses per side
1 minute Rope Skip Sprint
10 KB 1-arm Swings per side
1 minute Rope Skip Sprint
10 KB 2-arm Swings
1 minute Rope Skip Sprint
10 KB 1-arm Snatches per side
1 minute Rope Skip Sprint


Then hit a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Wendesday March 13th morning

Wonderful 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 Joint Mobility work

Got in the following:

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

3 sets of Parallette Straddle Planche Holds
3 sets of Parallette V-sit to Straddle Planche
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 toV-sit

Great morning!!

Tuesday March 12th night

Great training tonight!!

Started out with 3 sets of 9 for Slow and Paused Wide Grip Reverse Grip Pull-ups

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

1 minute of Jowett Push-ups, hitting 50, immediately into
3 minutes of Atlas Sit-ups, hitting 65, immediately into
12 minutes of Hindu Squats, hitting 460, immediately into
3 minutes of Atlas Sit-ups, hitting 68, immediately into
1 minute of Jowett Push-ups, hitting 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Also Greased the Groove throughout the day with 5 sets of singles per side for 1-arm Pull-ups with slight assistance

Great night!

Tuesday March 12th morning

Awesome morning today!!

Started off 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:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance Holds

3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Double Rising Snap Kicks
3 sets of 10 per side for Wu Dang Double Rising Thrust Kicks
3 sets of 10 per side for Wu Dang Lifting Kicks
3 sets of 10 per side for Wu Dang Spinning Hook Kicks
6 sets of the Wu Dang Ji Bau Tao Lu Form

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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Monday March 11th night

Wonderful training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 4 sets of 10 for Barbell Feet Together Back Squats with only 30 seconds rest between moves

Moved onto 8 sets of 8 for Gironda Style Sissy Squats with only 10 seconds rest between sets

Got in 3 sets of 20 per side for Hawaiian Squats

Moved onto 4 sets of 10 for Barbell Stiff-leg Deadlifts with only 30 seconds rest between sets

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

Got in 3 sets of 10 for DVR Lying Leg Curls

Moved onto 2 sets of 20 per side for Slow and Paused 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 Abductor Flexes

Hit 1 set of 20 seconds for Isometric Adductor Flexes

Cranked out 5 sets of 20 for Weighted Frog Crunches with only 30 seconds rest between sets

Finished up with Joint Mobility work

Also Greased the Groove with 6 sets of singles on each side for Slightly Assisted 1-arm Pull-ups

Great night!!

Monday March 11th 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 Isometric Power Flexes for the Neck

Got in 2 sets of 20 in each direction (forwards, backwards, tilting to the left and tilting to the right) for Neck Bridge work

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

Got in Joint Mobility work

Hit Dynamic Stretching, Isometric Stretching, Strength 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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

3 sets per side for 1-arm Handstand Holds
3 sets of Straddle Planche Hold
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 March 10th night

Awesome training tonight!!

Started out with 4 sets of 3 for Kneeling Kip Ups

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

1 minute of Jowett Push-ups, hitting 45, immediately into
3 minutes of Atlas Sit-ups, hitting 59, immediately into
12 minutes of Hindu Squats, hitting 440, immediately into
3 minutes of Atlas Sit-ups, hitting 64, immediately into
1 minute of Jowett Push-ups, hitting 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Finished up with Joint Mobility work

Great night!!

Sunday March 10th morning

Great morning today.

Easy morning, it was all about Joint Mobility work this morning.

Great training tonight too!!

Saturday March 9th night

Great night tonight!!

Started out with 4 sets of 3 per side for 1-arm KB Push Presses

Then hit 4 sets of 10, 10, 8 and 8 for DB Scott's Presses with only 30 seconds rest between sets

Got in 3 sets of 10 per side for 1-arm Lying DB Rear Delt Raises, with no rest, just went from the right to the left to the right to the left to the right to the left

Hit 8 sets of 8 for DB Lateral Raises with only 10 seconds rest between sets

Moved onto 3 sets of 8, 8 and 8/8/8 for Barbell Biceps Curls. The last set was, 8 wide grip immediately into 8 regular grip immediately into 8 close grip

Then hit 3 sets of 8 for Incline DB Curls

Got in 2 sets of 7 for DB Hammer Curls

Moved onto 3 sets o 15, 15 and 12 for Lying Barbell Triceps Extensions

Hit 3 sets of 10 for Barbell French Press

Got in 2 sets of 8 per side for 1-arm DB Triceps Kickbacks

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

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

Finished up with Joint Mobility work

Great night!!

Saturday March 9th morning

Great morning today!!

Started off with Joint Mobility work

Then it was 40 minutes of working on the Wu Dang Ji Bau Lau Form.

Great stuff!!

Fridy March 8th night

Great night of training tonight!

Started off with 4 sets of 3 for Kip Ups

Then hit a variation of my  favorite bodyweight met-con circuit. Hitting, with no rest between moves:

1 minute of Classic Push-ups, getting 50, immediately into
3 minutes of Atlas Sit-up 2's, getting 62, immediately into
1 minute of Hindu Push-ups, getting 26, immediately into
12 minutes of Hindu Squats, getting 440, immediately into
1 minute of Hindu Push-ups, getting 28, immediately into
3 minutes of Atlas Sit-up 2's, getting 62, immediately into
1 minute of Classic Push-ups, getting 50, immediately into
4 minutes of DSR Milo Contractions, getting 20 and 15 per side

Finished up with Joint Mobility work

Also Greased the Groove with 6 sets of singles on each side for 1-arm Pull-ups with slight assistance

Great night!!

Friday March 8th 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 Joint Mobility work

Got in the following:

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

3 sets of 5 for Gymnastics Rings Iron Cross Pumps
3 sets of 3 for False Grip Gymnastics Rings Pull-ups, trying to get used to the false grip again
3 sets of Gymnastics Rings Bent-arm Lever Holds
3 sets of Gymnastics Rings L-sit to Bent-arm Lever
3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds
3 sets of 3 for Gymnastics Rings Forward Rolls


Here's a video of one of the sets of Forward Rolls on the Rings:

And a Bent-arm Lever Pic:

Thursday March 7th night

Great night tonight!!

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

Hit 4 sets of 10 for Weighted Reverse Grip Chest Dips with only 30 seconds rest between sets

Got in 8 sets of 8 for DB Chest Flies with only 10 seconds of rest between sets

Hit 3 sets of 15, 15 and 12 for Weighted Classic Push-ups

Moved onto 3 sets of 1 per side for Negative 1-arm Pull-ups using a full 6 count to lower

Got in 3 sets of 7 for Slow and Paused Gironda Style Arch Back Sternum Pull-ups

Hit 8 sets of 8 for Barbell Reverse Grip Bent Rows with only 10 seconds rest between sets

Got in 3 sets of 10 for Barbell Clean Grip High Pulls from the Hang

Hit 2 sets  6 for Abdominal Roll-outs

Also greased the groove throughout the day with 5 sets of 1 on each side for 1-arm Pull-ups with a slight assist.

Finished the night with Joint Mobility work

Great night!

Thursday March 7th 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 Isometric Power Flexes for the Neck

Hit Isometric Neck Work in each direction

Got in Joint Mobility work

Hit the following:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance 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 10 per side for Wu Dang Front Thrust Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Front Snap Kicks
3 sets of 10 per side for Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Axe Kicks
3 sets of 10 per side for Wu Dang Hook Kicks

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 Standing Leg Curls
3 sets of 10  for DVR Squats
3 sets of 10 for DVR Abdominal Contractions


Great morning!!

Wednesday March 6th night

Great night tonight!!

Started out with a Clubbell Met-con circuit, hitting the following for 20 minutes with as little rest as possible:

4 sets of 10 per side for Clubbell Mills
4 sets of 10 for Double Clubbell Swipes
4 sets of 10 per side for Clubbell Reverse Parry Casts
4 sets of 10 per side for Clubbell Parry Casts
4 sets of 10 per side for Double Clubbell Alternating Shield Casts
4 sets of 10 for Double Clubbell Drawing Sword Casts

Then hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Wednesday March 6th morning

Wonderful morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Joint Mobility work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

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 Standing Leg Curls
3 sets of 10 per side for DVR Squats
3 sets of 10 per side for DVR Abdominal Contractions

3 sets of Parallette Straddle Planche Holds
3 sets of Parallette V-sit to Straddle Planche
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!!

Tuesday March 5th night

Terrific night tonight!

Started out with 3 sets of 8 for Slow and Paused Reverse Grip, Wide Grip Pull-ups

Then hit my bodyweight Met-con Circuit. Hitting, with no resting between moves, the following:

1 minute of Jowett Push-ups, hit 50, immediately into
3 minutes of Atlas Sit-ups, hit 62, immediately into
12 minutes of Hindu Squats, hit 440, immediately into
3 minutes of Atlas Sit-ups, hit 62, immediately into
1 minute of Jowett Push-ups, hit 50, immediately into
4 minutes of DSR Milo Contractions, hitting 20 and 15 per side

Also Greased the Groove with 1-arm Assisted Pull-ups, getting 6 sets of singles per side through out the day.

Finished the night with Joint Mobility work

Great night!

Tuesday March 5th 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 Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit the following:

30 seconds of Wu Dang Horse Stance Holds
30 seconds per side for Wu Dang Side Horse Stance Holds
30 seconds per side for Wu Dang Bow Stance Hold
30 seconds per side for Wu Dang Crouching Stance Holds
20 seconds per side for Wu Dang Empty Stance Holds
20 seconds per side for Wu Dang Side Stance Holds

3 sets of 10 per side for Wu Dang Rising Straight Leg Front Kicks
3 set of 10 per side for Wu Dang Rising Straight Leg Side Kicks
3 sets of 10 per side for Wu Dang Rising Straight Leg Cross Kicks
3 sets of 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks

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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Monday March 4th night

Awesome first night back! Love the new cycle so far, lol!!

Hit 4 sets of 3 for Explosive Tuck Jumps

Got in 4 sets of 10 for Barbell Feet Together Back Squats with only 30 seconds rest between sets

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

Got in 3 sets of 20 per side for Hawaiian Squats

Moved onto 4 sets of 10, 10, 8 and 4 for Barbell Stiff Leg Deadlifts with only 30 seconds rest between sets

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

Got in 3 sets of 15, 15 and 12 for Lying DB Leg Curls

Moved onto 2 sets of 20 per side for 1-leg Slow and Pause 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 Abductor Flexes

Hit 1 set of 20 seconds for Isometric Adductor Flexes

Nailed 5 sets of 20 for Weighted Frog Crunches with only 30 seconds rest between sets

Greased the Groove throughout the day with Slightly Assisted 1-arm Pull-ups, getting in 6 sets of singles on each side

Finished the night with Joint Mobility work

Great night!!

Monday March 4th morning

Starting the new cycle out right!! 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 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, 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 for DVR Squats
3 sets of 10 per side for DVR 1-leg Standing Leg Curls
3 sets of 10 for DVR Abdominal Contractions

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

Great morning!!

Saturday March 2nd and Sunday March 3rd

Easy days on both of these days!!

Both mornings were Joint Mobility work

And. both evenings were for rest and recovery before the new cycle starts!!

Friday March 1st night

Easy night today!!

Missy and I took the night off to help recover before the new training cycle that I created for us on Monday!! Looking forward to it!

Friday March 1st morning

Easy morning today!!

Started out with 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 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 for QDR Variation Holds

Great morning!!

Thursday Feb 28th night

Great training tonight!!

Hit 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 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Standing Abdominal Roll-outs

Finished up with Joint Mobility work

Great night!

Thursday Feb 28th 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 Joint Mobility work

Got in Isometric Power Flexes for the Shoulders, Biceps and Triceps

Hit the following:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 second per side for Wu Dang Side Stance 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 10 per side for Wu Dang Front Thrust Kicks
3 sets of 10 per side for Wu Dang Heart Smashing Kicks
3 sets of 10 per side for Wu Dang Side Kicks
3 sets of 10 per side for Wu Dang Front Snapping Kicks
3 sets of 10 per side for Wu Dang Axe Kicks
3 sets of 10 per side for Wu Dang Round Kicks

Great morning!!

Wednesday Feb 27th

Awesome day and night today!!

This morning was:

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 Lats, Upper Back, Mid Back, Lower Back, Hands, Fingers and Forearms

Got in the following:

1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Side Horse Stance Holds
1 set of 30 seconds per side for Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds
1 set of 20 seconds per side for Wu Dang Empty Stance Holds
1 set of 20 seconds per side for Wu Dang Side Stance Holds

3 sets of 10 per side for Wu Dang Straight Leg Kicks
3 sets of 10 per side for Wu Dang Straight Leg Side Kicks
3 sets of 10 per side for Wu Dang Straight Leg Cross Kicks
3 sets of 10 per side for Wu Dang Crescent Kicks
3 sets of 10 per side for Wu Dang Reverse Crescent Kicks

Great morning

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

Great night!!

Tuesday Feb 26th night

Great workout tonight!

Hit 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 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Finished up with Joint Mobility work

Great night!!

Tuesday Feb 26th 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 Joint mobility work

Got in Isometric Power Flexes for the Traps and Chest

Great morning!

Monday Feb 25th night

Great night for the Back-off Week!!

Hit 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 Extensions
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 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
2 sets of 5 for Roman Chair Sit-ups with a 10 seconds Static Hold at the Stretched Position

Also hit some nice Jujutsu work with the Missy

Finished up with Joint Mobility work

Great night!!