Tuesday April 30th 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:

1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds

3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds

20 minutes of Kempo Practice
20 minutes of Tai Chi Chuan Kung Fu Practice

Great morning!!

Monday April 29th night

Wonderful training tonight!!

Started out with a nice alternating set of 2 moves. No resting between moves, hit    10 reps of the 1st, 10 of the 2nd, 9 of the 1st, 9 of the 2nd, 8 of the 1st, 8 of the 2nd, and so on until you are at zero. The two moves were:

a.) Jumping Jacks
b.) Jump Squats

Moved onto 3 sets of 10 per side for Weighted, Elevated Pistol Squats

Hit 3 sets of 10 for Super Sissy Squats

Got in 3 sets of 10 per side for Weighted Shrimp Squats

Moved onto 3 sets of 20 per side for 1-leg Repetition Hamstring Bridges

Hit 3 sets of 20 for Slow and Paused Straight Leg Bridges

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

Moved onto a Tri-set of 3 moves, with no rest between movements: They were:

a.) 3 sets of 10 for Standing Abdominal Roll-outs
b.) 2 sets of 20 per side for Slow and Paused 1-leg Standing Calf Raises
c.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Then hit 1 set of 20 seconds for Isometric Adductor Flexes

Got in 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with Joint Mobility work

Also Greased the Groove throughout the day with 5 sets of singles on each side for Assisted 1-arm Pull-ups

Great day!!

Monday April 29th 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 in each direction

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

Hit Joint Mobility work

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

Hit the following:

4 sets of 60 for Atlas Push-ups
4 sets of 20 for Freestanding Handstand Push-ups

3 sets of Handstand Variation Holds

1 set of 30 seconds for Horse Stance Holds
1 set of 30 seconds per side for Side Horse Stance Holds

20 minutes of Boxing Work
20 minutes of Qi Gung Practice

Great morning!!!

Sunday April 28th morning and night

Great day today!!

The morning was Joint Mobility work!!

The evening was:

Hit 2 sets of 50 and 45 for Against the Wall Wide Grip Handstand Push-ups

2 sets of 10 for DVR SH-3 Deltoid Raises

2 sets of 9 for DB Archer Raises

2 sets of 18 for DB Piston Presses

2 sets of 10 for DB Lateral Raises

2 sets of 10 and 9 for Barbell Gironda Perfect Curls

2 sets of 10 per side for DB 1-arm Overhead Triceps Extensions

2 sets of 9 for DB Biceps Curls

2 sets of 10 per side for 1-arm Body Triceps Extensions

2 sets of 9 per side for 1-arm Bent-over DB Concentration Curls

2 sets of 20 for Jungle Gym, Body Overhead Triceps Extensions

2 sets of 8 for DB Hammer Curls

2 sets of 8 for 2-arm DB Triceps Kickbacks

2 sets of 10 for DVR Spider Curls

2 sets of 10 for DVR Triceps Press Downs

Finished up with Joint Mobility work

Great night!!

Satruday April 27th night

Great night tonight!!

Started out with 3 sets of 32 for Archer Push-Ups

Hit 3 sets of 7 for Weighted Pull-ups

Got in 3 sets of 10 for Weighted Parallel Bar Reverse Grip Chest Dips

Hit 3 sets of 8 for Weighted Chin-ups

Got in 3 sets of 10 for Barbell Body Flies

Hit 3 sets of 10 for Tucked Front Lever Body Rows

Got in 3 sets o 10 for Liederman's Presses

Hit 3 sets of 10 for Top Hold See Saw DB Bent Rows

Got in 3 sets of 20 for Tight Arch Rocks

Hit 2 sets of 10 seconds for Isometric Shrugs

Finished up with Joint Mobility work

Great stuff!!

Saturday April 27th mornig

Great morning today!!

Started out with Joint Mobility work

Hit the following:

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

60 minutes of Wu Dang Kung Fu Training

Great morning!!

Friday April 26th night

Awesome night tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

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

Got in 3 sets of 10 for DVR Lying Leg Curls

Hit 3 sets of 20 per side for Hawaiian Squats

Got in 3 sets of 45 for Aladdin Squats

Hit 5 sets of 20 for DVR Frog Crunches

Finished up with Joint Mobility work

Also Greased the Groove with 5 sets of singles per side for Assisted 1-arm Pull-ups

Great night!!

Friday April 26th morning

Easy morning

Focusing on recovery today.

Hit Joint Mobility and that was it!!

Thursday April 25th night

Felt a little too beat up

Missy and I took the night off!!

I did get in my 4 sets of singles per side for Grease The Groove Assisted 1-arm Pull-ups though

Thursday April 25th 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 Isometric Power Flexes for the Neck in each direction

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

Hit Joint Mobility work

Got in the following:

3 sets of 10 per side for Sanda Heel Slap Side Kick Chambers
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

30 minutes of Tai Chi Chuan Kung Fu Practice

Awesome morning!!

Wednesday April 24th night

Wonderful night tonight!!

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

Also Greased the Groove throughout the day with 5 sets of singles for Assisted 1-arm Pull-up

Great night!!

Wednesday April 24th 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:

4 sets of 55 for Slow and Paused Atlas Push-ups
4 sets of 20 for Freestanding Handstand Push-ups

1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds

3 sets per side for 1-arm Elbow Lever Holds

4 run throughs on each side of Bau Gua Kung Fu's Twin Dragons Taming the Tiger

20 minutes of Escrima and Silat Weapons Work
20 minutes of Qi Gung Practice

Great morning!!

Tuesday April 23rd night

Awesome training tonight!!

Started out with 3 sets of 10 for Parallette Tuck Planche Push-ups

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

Got in 3 sets of 75 for the German75's Push-up Combo

Hit 3 sets of 7 for Svend's Presses

Moved onto 3 sets of 7 for 2-4 Pull-ups, where you lift yourself to chest to the bar for 2 seconds, pause at the top for 1 seconds, then lower yourself to the start over 4 seconds on each rep

Got in 3 sets of 8 for Wide Grip, Reverse Grip Slow and Paused Pull-ups

Hit 3 sets of 10 per side for Barbell Meadow's Rows

Got in 3 sets o 10 for DB Slow and Paused Frozen Statue Rows

Hit 3 sets of 20 for Repetition Wrestlers Bridges, focusing on using the spinal muscles to move on each rep

Moved onto 3 rounds of the following circuit, taking no rest between moves. The circuit was:

a.) 3 sets of 10 on each side for 1-arm DSR Wrist Curls
b.) 3 sets of 10 on each side for 1-arm DSR Reverse Wrist Curls
c.) 3 sets of 12/12 for Abdominal Reverse Crunch Roll-ups, hitting 12 reps of the full movement immediately into 12 more reps of the second half of the movement

Finished up with Joint Mobility work

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

Great night!!

Apparently Thor Didn't Approve.......

Apparently Thor Didn't Approve

Of My Post Yesterday!!

He Reminded Me That I'm Ready To

Fight For Asgard

When He Says I'm Ready To

Fight For Asgard!!

Lol!!!

Tuesday April 23rd 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:

1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds

3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds

20 minutes of Wu Dang Kung Fu Practice
20 minutes of Tai Chi Chuan Kung Fu Practice

Great morning!!

Monday April 22nd night

Wonderful training tonight!!

Started out with a wonderful super-set, hitting the following moves in this way: 10 reps of the 1st move, 10 reps of the 2nd, 9 of the 1st, 9 of the 2nd, 8 of the 1st, 8 of the second and so on until there were zero reps left. No resting between any of it. The 2 moves were:

a.) Jumping Jacks
b.) Jump Squats

Then hit 3 sets of 10 per side for Weighted Elevated Pistol Squats

Got in 3 sets of 10 for Super Sissy Squats

Hit 3 sets of 10 per side for Weighted Shrimp Squats

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

Hit 3 sets of 20 for Slow and Paused Straight Leg Bridges

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

Moved onto a tri-set of 3 moves, taking no rest in between each move. They were:

a.) 3 sets of 9 for Standing Abdominal Roll-out
b.) 2 sets of 20 per side for Slow and Paused 1-leg Standing Calf Raises
c.) 2 sets of 20 seconds per side for 1-leg Isometric Tibia Raises

Got in 1 sets of 20 seconds for Isometric Adductor Flexes

Hit 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with Joint Mobility work

Also, Greased the Groove throughout the day with 5 sets of singles on each side for Assisted 1-arm Pull-ups

Great day!!

When you feel......

When you Feel Ready 

To Fight For

Asgard!!!!!!!!!!!!

Monday April 21st morning

Great morning today!!

Hit 3 sets of Wall Walk Bridges

Got in Yoga, Wrestler and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Joint Mobility work

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

Hit Isometric Power Flexes for the Neck in each direction

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

Hit the following:

1 set of 30 seconds for Horse Stance Holds
1 set of 30 seconds per side for Side Horse Stance Holds

3 sets of Handstand Variation Holds

4 sets of 20 for Freestanding Handstand Push-ups
4 sets of 55 for Atlas Push-ups

20 minutes of Boxing Drills and Practice
20 minutes of Qi Gung Practice

Great morning!!

Sunday April 21st morning and night

Great morning and great night tonight!!

This morning was Joint Mobility work!!

The evening was:

Hit 2 sets of 50 and 40 for Against the Wall, Wide Grip Handstand Push-ups

Got in 2 sets of 10 for DVR SH-3 Deltoid Raises

Hit 2 sets of 8 for DB Archer Raises

Got in 2 sets of 16 per side for DB Piston Overhead Presses

Hit 2 sets of 10 for DB Lateral Raises

Moved onto 2 sets of 10 and 8 for Barbell Gironda Style Perfect Curls

Hit 2 sets of 8 for DB Biceps Curls

Got in 2 sets of 10 per side for Bent-Over, 1-arm DB Concentration Curls

Hit 2 sets of 10 for DB Hammer Curls

Got in 2 sets of 10 for DVR Spider Curls

Moved onto 2 sets of 10 and 8 per side for 1-arm DB Overhead Triceps Extensions

Hit 2 sets of 10 per side for 1-arm Body Triceps Extensions

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

Hit 2 sets of 10 for 2-arm DB Triceps Kickbacks

Got in 2 sets of 10 for DVR Triceps Press Downs

Finished Up with Joint Mobility work

Great night!!

Saturday April 20th night

Great training tonight!!

Hit 3 sets of 30 for Archer Push-ups

Got in 3 set of 6 for Weighted Pull-ups

Hit 3 sets of 12, 8 and 8 for Weighted Parallel Bar Reverse Grip Chest Dips

Got in 3 sets of 7 for Weighted Chin-ups

Hit 3 sets of 8 for Between Barbell Body Flies

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

Hit 3 sets of 10 for DSR Liederman's Presses

Got in 3 sets of 8 for Top Position Hold, DB See Saw Bent Rows

Hit 3 sets of 15 for Tight Arch Rocks

Got in 2 sets of 10 seconds for Isometric Shrugs

Great stuff!!

Saturday April 20th morning

Great morning today!!

Started out with Joint Mobility drills

Hit 1 set of 30 seconds for Horse Stance Holds
1 set of 30 seconds per side for Side Horse Stance Holds
1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds
1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds

Got in 60 minutes of Wu Dang Kung Fu drilling and forms practice
Hit 10 minutes of Qi Gung Practice

Great morning!!

Friday April 19th night

Great training tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

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

Got in 3 sets of 20 for Straight Leg Bridges

Hit 3 sets of 20 per side for Hawaiian Squats

Got in 3 sets of 40 for Aladdin Squats

Hit 5 sets of 20 for DVR Frog Crunches

Finished up with Joint Mobility work

Also Greased the Groove with 5 sets of singles for 1-arm Assisted Pull-ups

Great night!!

Friday April 19th 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

Hit the following:

3 set of Straddle Planche Holds
3 sets of Parallette Straddle Planche Holds

Got in 20 minutes of Jujitsu and Wrestling work
Hit 20 minutes of Wing Chun and Kemp Drills
Got in 15 minutes of Qi Gung Work

Great morning!!

Thursday April 18th night

Wonderful training tonight!!

Started out with 3 sets of 8 for Slow and Paused DB Scott's Presses

Then hit 3 sets of 8 per side for 1-arm Lying DB Rear Delt Raises

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

Moved onto 3 sets of 10 for Barbell Drab Curls

Hit 3 sets of 8, 8 and 6 for Incline DB Curls

Got in 3 sets of 7 per side for Seated 1-arm DB Concentration Curls

Moved onto 3 sets of 8 per side for Lying 1-arm DB Tate Presses

Hit 3 sets of 10 for Barbell French Presses

Got in 3 sets of 10 per side for 1-arm DB Triceps Kickbacks

Moved onto 5 sets of 15, 15, 15, 12 and 12 for Slow and Paused V-ups

Finished up with Joint Mobility work

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

Great day!!

Thursday April 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 Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in 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 Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Side Kicks
20 minutes of Tai Chi Chuan work

Great morning!!

Wednesday April 17th night

Great night tonight!!

Hit a nice session of:

Dynamic Stretching
Strength Stretching
Isometric Stretching
Relaxed Stretching

For the whole body

Also Greased the Groove throughout the day with 5 sets of singles per side for1-arm Assisted Pull-ups

Great night!!

Wednesday April 17th 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 the following:

3 sets per side for 1-arm Elbow Lever Holds

4 sets of 20 for Freestanding Handstand Push-ups
4 sets of 50 for Slow and Paused Atlas Push-ups

1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds
1 set of 4 per side for Bau Gua Zhan Twin Dragons Taming The Tiger practice
20 minutes of Escrima Double Stick work
10 minutes of Qi Gung Drills

Great morning!!

Tuesday April 16th night

Awesome night of training tonight!!

Started out with 3 sets of 10 for Planche Push-ups on the Parallettes

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

Got in 3 sets of 75 for the German 75's Push-up Combo

Hit 3 sets of 6 for Svend's Presses

Moved onto 3 sets of 6, 5 and 4 for 2-4 Pull-ups. In these you use a 2 second count to pull-up and a 4 second count to lower for each rep. Great pump in the lats!

Then hit 3 sets of 7, 6 and 7 for Wide Grip, Reverse Grip Slow and Paused Pull-ups

Got in 3 sets of 8, 10 and 10 per side for Barbell Meadow's Rows

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

Hit 3 sets of 20 for Repetition Wrestlers Bridges

Moved onto a tri-set of 3 moves, starting with the first and moving through the 3rd with no rest in between moves. They were:

10 reps per side for DSR 1-arm Wrist Curls
10 reps per side for DSR 1-arm Reverse Wrist Curls
10/10 reps for Abdominal Reverse Crunch Roll-ups, hitting 10 reps of the full movement right into 10 reps of the second half of the movement

Repeated for 3 rounds

Finished up with Joint Mobility work

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

Great night!!

Tuesday April 16th morning

Fantastic 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 Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds

1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds

20 minutes of Wu Dang Kung Fu Drilling
20 minutes of Tai Chi Chuan Drilling

Great morning!!

Monday April 15th night

Awesome training tonight! It's so much fun to return to what you love!!

Started out with a super-set, going from the first move to the second back to the first, back to the second and so forth with no rest. Starting at 10 reps a piece and moving down to 1 rep of each. They were:

a.) Jumping Jacks for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 rep and
b.) Jump Squats for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 rep

Then hit 3 sets of 10 per side for Weighted, Elevated Pistol Squats

Got in 3 sets of 10 for Super Sissy Squats

Moved onto 3 set of 10 per side for Weighted Shrimp Squats

Then hit 3 sets of 15 per side for 1-leg Repetition Hamstring Bridges

Followed that up with 3 sets of 20 for Slow and Paused Straight Leg Bridges

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

Moved onto a Tri-set of 3 moves, moving right from the 1st into the 2nd into the 3rd with no rest. Finishing up with one extra set of the first move. They were:

a.) Abdominal Roll-outs for 3 sets of 8
b.) 1-leg Slow and Paused Standing Calf Raises for 2 sets of 20 per side
c.) 1-leg Isometric Tibia Raises for 2 sets of 20 seconds per side

Then hit 1 set of 20 seconds for Isometric Adductor Flexes

Got in 1 set of 20 seconds for Isometric Abductor Flexes

Finished up with Joint Mobility work

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

Great night!!

Monday April 15th morning, the start of the newly revamped training and practice cycle

Great morning today!!

Started out with 3 sets of 3 for Wall Walk  Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck in each direction

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

Hit Joint Mobility work

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

Hit the following:

4 sets of 50 for Slow and Paused Atlas Push-ups
4 sets of 20 for Freestanding Handstand Push-ups

30 seconds for Horse Stance Holds
30 seconds per side for Side Horse Stance Holds

3 sets of Handstand Variation Holds

20 minutes of Qi Gung Work

Great morning!!

Sunday April 14th morning and night

Easy day today!

The morning was Joint Mobility work

Took the evening off to re-vamp the training strategies for the cycle

Good times

Saturday April 13th morning and night

Good day today!

The morning was:

Joint Mobility work

Followed by:

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

Then 40 minutes of Practice on the Wu Dang Ji Bau Toa Lu Form

Great morning!!

Took the evening off, just wasn't feeling it

Friday April 12 night

Good training tonight!!

Started out with 3 rounds of the following circuit, taking no rest between moves:

10 reps per side for Weighted, Elevated Pistol Squats immediately into
10 reps per side for 1-arm DB Chest Flies immediately into
10 reps of DB Hammer Curls immediately into
15 reps for V-ups

Repeated for 3 rounds

Then hit the following circuit for 3 rounds, again with no rest between moves:

10 reps for Barbell Push Presses immediately into
12 reps for Kneeling Back Bends immediately into
10 reps per side for 1-arm DB Concentration Curls immediately into
60 seconds for rolling planks (holding for 15 seconds with the left hand in the air, 15 seconds with the right hand in the air, 15 seconds with the right foot in the air and 15 seconds with the left foot in the air) immediately into
10 reps per side for Shrimp Squats

Repeated for 3 rounds

Finished up with Joint Mobility work

Good night!!

Friday April 12th 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

Hit the following:

3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DVR BA-7 Full Back Flexes
3 sets of 10 for DVR Wrist Twist Triceps Contractions
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Played with a mixture of Shaolin Long Fist, Golden Bell Tai Chi Chuan, Wu Dang and BaGuaZuan Kung Fu drills


Great morning!!

\

Thursday April 11th night

Weird and interesting night tonight!!

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

Had a horrible choking accident during dinner that not only caused my to almost pass out, but exhausted me and left my throat in agony, even now a day later.

So Melissa called it a night off, and I think she made the right decision for me.

Thursday April 11th 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
3 sets of 10 per side for Sanda Heel Slap Side Kick Chambers
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 Straddle Planche Holds
3 sets of Parallette Straddle Planche Holds

3 sets of 10 for DVR CH-3 Crossover Press Downs
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire

Great morning!!

Wednesday April 10th night

Wonderful night tonight!!

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

Then I hit Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxed Stretching

Great night!!

Wednesday April 10th morning

Wonderful 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 Flexes for the Midsection

Got in Joint Mobility work

Hit the following:

3 sets per side for 1-arm Elbow Lever Holds

3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps/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 Lying Leg Curls
3 sets of 10 per side for DVR Lunges
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire

Great morning!!

Tuesdy April 9th night

Wonderful training tonight!!

Started out with 3 rounds of the following circuit, taking no rest between moves:

10 Barbell, Clean Grip High Pulls from the Hang immediately into
9 Wide Grip Reverse Grip Slow and Paused Pull-up, immediately into
10/10 Barbell Stiff Leg Deadlifts to Shrugs (getting 10 of both moves in) immediately into
9 1-arm Triceps Kickbacks per side

Repeated for 3 rounds

Then hit 3 rounds of the following circuit with no rest between moves:

10 Barbell, Snatch Grip High Pulls from the Hang immediately into
12 Frozen Statue Rows immediately into
12 Back Extensions immediately into
20 Weighted Triceps Bench Dips

Repeated for 3 rounds

Then hit 5 rounds of the following Super-set with no rest between moves 1 and 2:

15 Lying Barbell Triceps Extensions immediately into
11 Slow and Paused Pull-ups

Finished up with Joint Mobility work

Also hit 4 sets of Grease the Groove 1-arm Assisted Pull-up Singles on each side throughout the day

Great day!!

Tuesday April 9th 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:

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
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 Side Kicks
3 sets of 10 per side for Wu Dang Round Kicks

3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds

3 sets of 10 for DVR Sinkram Chest Flex 1
3 sets of 10 for DVR SH-3 Deltoid Flexes
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
3 rounds of 20 for the Ring of Fire

Great morning!!

Monday April 8th night

Awesome training tonight!!

Started out with 3 rounds of the following workout, with no rest between moves:

20 Feet Together Barbell Back Squats immediately into
12 1-arm Dumbbell Overhead Presses per side immediately into
8 Dumbbell Biceps Curls immediately into
8 Abdominal Roll-outs

Repeated for 3 rounds

Then hit the following circuit for 3 rounds, again with no rest between rounds:

10 Dumbbell Lunges per side immediately into
15 Weighted Feet-elevated Push-ups immediately into
10 Incline Dumbbell Curls immediately into
10/10 Reverse Crunch Abdominal Roll-ups, hitting 10 full reps immediately into 10 reps of the last half of the movement

Repeated for 3 rounds

Then hit 5 rounds of the following Super-set with no rest between the first and second move:

10 Barbell Drag Curls immediately into
15 Weighted Push-ups

Repeated for 5 rounds

Finished up with Joint Mobility work

Greased the Groove with 6 sets of singles per side for 1-arm Assisted Pull-ups throughout the day

Great night!!

Monday April 8th 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 in each direction

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

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 Hold

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 rounds of 20 for the Ring of Fire

Awesome morning!!

Sunday April 7th night

Wonderful night tonight!!

Hit the following circuit 3 times, hitting each movement for 20 seconds then resting 20 seconds then hitting the next movement for 20 seconds, resting 20 seconds and so on. Great stuff:

a.)  Reverse Crunches
b.) 1-arm Dumbbell Snatches
c.) Jump Squats
d.) Wall Drive Sprints
e.) Weighted Step-Ups
f.) Jump Lunges
g.) Barbell Power Cleans from the Hang
h.) Explosive Push-ups

After 3 rounds I finished up with Joint Mobility work

Great night!!

Sunday April 7th morning

Easy morning!!

Hit some sweet Joint Mobility work!!

Great stuff!!

Saturday April 6th night

Awesome training tonight!!

Started out with 3 rounds of the following circuit, with no rest between moves:

8 1-arm KB Snatches per side immediately into
10 Slow and Paused Pull-ups immediately into
15 1-leg Repetition Hamstring Bridges per side immediately into
15 Tight Arch Rocks immediately into
10 Barbell Overhead Triceps Extensions

Repeated 3 times

Then hit the following Circuit for 3 rounds with no rest between moves:

12 Barbell Shrugs immediately into
10 Dumbbell Pull-overs immediately into
8 1-leg Kettlebell Stiff-leg Deadlifts immediately into
10 DVR Triceps Press Downs

Repeated 3 times

Then hit the following Super-set 5 times with no rest between the first and second moves:

10 Slow and Paused Chin-ups immediately into
10 1-arm DB Tate Presses

Repeated 5 times

Finished up with Joint Mobility work

Great night!!

Saturday April 6th morning

Great morning today!!

Started out with Joint Mobility work

Hit 3 sets of 3 per side for High, Slow Round Kicks with a 10 second hold at full extension

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

Hit 3 sets of 10 per side for Wu Dang Round Kicks

Got in 30 seconds per side for Wu Dang Empty Stance Holds

Hit 30 seconds per side for Wu Dang Side Stance Holds

Got in 30 minutes of practice with the Wu Dang Ji Bau Tao Lu Form

Great stuff!!

Friday April 5th night

Had an interesting night tonight

Got home to find a nice little flood going on.

Apparently the 2nd level bathroom toilet had two leaks in it's plumbing.

Had to deal with all of that and unfortunately had to skip the training.

At least everything got taken care of.

Friday April 5th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in Relaxed Stretching

Hit Isometric Power Flexes for the Neck in each direction

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

Hit the following:

3 sets of 10 for DSR Liederman's Presses
3 sets of 10 for DSR BA-7 Full Back Flexes
3 sets of 10 for DVR Wrist Curl Triceps Contractions
3 sets of 10 for DVR Lateral Raises
3 sets of 10 for DVR Scapula Pull-ups
3 sets of 10 for DVR Lying Leg Curls
3 sets of 10 per side for DVR Lunges
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire

Played around with a few Handstands

Great Morning!!

Thursday April 4th night

Great Met-con night tonight!!

Did a 30 minute Met-con Circuit, hitting it as many times as possible in 30 minutes, with as little rest as possible! It was:

8 Weight Plate Upright Rows immediately into
8 Weight Plate Thrusters immediately into
8 Weight Plate Bent Over Rows immediately into
8 Weight Plate Curl to Presses

Hit 12 rounds total

Then hit 3 sets of the following Super-set with minimal rest between sets:

10 Weight Plate Frog Crunches immediately into
30 seconds of Weight Plate Kneeling Chest Presses

Got a solid 3 rounds in.

Finished up with Joint Mobility work

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

Great night!!

Thursday April 4th morning

Wonderful morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit3 sets of 3 per side for Rolling Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 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 Wu Dang Round Kicks
3 sets of 10 per side for Wu Dang Hook Kicks
1 set of 30 seconds per side of Wu Dang Bow Stance Holds
1 set of 30 seconds per side for Wu Dang Crouching Stance Holds

3 sets of Straddle Planche Holds
3 sets of Parallette Straddle Planche Holds

3 sets of 10 for DVR CH-3 Crossover Press Downs
3 sets of 10 seconds for Isometric Samson Press Outs
3 sets of 10 for DVR Wrist Twist Triceps Contractions
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 Standing Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire

Great morning!!

Wednesday April 3rd night

Wonderful night tonight!!

Greased the Groove throughout the day with 6 sets of singles per side for 1-arm Assisted Pull-ups

Hit a nice session of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Awesome night!!

Wednesday April 3rd morning

Great 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 per side of 1-arm Elbow Lever Holds

3 sets of 10 for DVR Eagle Flexes
3 sets of 10 for DVR Shoulder Rolls
3 sets of 10 for DVR Biceps/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 Lying Leg Curls
3 sets of 10 per side for DVR Lunges
3 sets of 10 for DVR Abdominal Contractions
3 rounds of 20 for the Ring of Fire

Great morning!!

Tuesday April 2nd night

Great training tonight!!

Started out with 3 rounds of the following circuit, taking no rest in between moves:

10 reps for Close Grip Barbell High Pulls from the Hang immediately into
8 reps for Reverse Grip, Wide Grip Pull-ups immediately into
10 and 10 reps for Barbell Stiff-leg Deadlifts to Shrugs immediately into
10 reps per side for 1-arm DB Triceps Kickbacks

Repeated 3 times

Then hit another circuit for 3 rounds, again taking no rest in between moves:

10 reps of Snatch Grip Barbell High Pulls from the Hang immediately into
10 reps for DB Frozen Statue Rows immediately into
10 reps for Superman Back Extensions immediately into
20 reps for Weighted Feet-elevated Triceps Bench Dips

Repeated 3 times

Then hit 5 rounds of the following Super-set, taking no rest between moves:

10 Slow and Paused Pull-ups immediately into
15 Lying Barbell Triceps Extension

Repeated 5 times

Finished up with Joint Mobility work

Also got in 4 sets of singles on each side Greasing the Groove for 1-arm Assisted Pull-ups

Great night!!

Tuesday April 2nd 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

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 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 Round Kicks
3 sets of 10 per side for Wu Dang Side Kicks
1 set of 30 seconds for Wu Dang Horse Stance Holds
1 set of 30 second per side for Wu Dang Side Horse Stance Holds

3 sets of Front Lever Holds
3 sets of Back Lever Holds

3 sets of 10 for DVR Sinkram Chest Flex 1
3 sets of 10 for DVR SH-3 Deltoid Flexes
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
3 rounds of 20 for the Ring of Fire

Played with a little Escrima and Silat Stick Work

Monday April 1st night First night on the new training cycle

Great training tonight, made some big changes in the programs for the new training cycle!!

Started off with a giant set, hitting all 4 moves with no rest in between them. Hit 3 rounds of the following:

15 Barbell Feet-Together Back Squats immediately into
10 reps per side for 1-arm DB Overhead Presses, immediately into
10 rep for DB Curls immediately into
6 reps for Abdominal Roll-outs

Repeated for 3 rounds total

Then moved to another circuit, hitting all 4 moves with no rest in between. Another 3 rounds of the following:

8 reps per side for Alternating DB Lunges immediately into
12 reps of Weighted Feet-elevated Push-ups immediately into
10 reps of Incline DB Curls immediately into
8/8 reps of Reverse Crunch Abdominal Roll-ups, hitting the whole movement for 8 reps immediately into 8 more reps of the last half of the movement

Repeated for 3 rounds

Then hit the following 2 movements as a super-set, going from the 1st to the 2nd with no rest. Hit 5 rounds of the following:

10 Barbell Drag Curls immediately into
12 Weighted Push-ups

Repeated for 5 rounds

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 April 1st 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 in each direction

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

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 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 rounds of 20 for the Ring Of Fire

Also started in on my Grease the Groove for 1-arm Assisted Pull-ups, I'll right more about that in the evening post though

Great morning!!

Saturday March 30th and Sunday March 31st mornings and evenings

Easy days on both days!!

The mornings were Joint Mobility work

The evenings were all about rest and relaxation

Tomorrow starts the new cycle, looking very forward to it!!

Friday March 29th morning and night

Very easy day today!!

The morning was Joint Mobility work

The evening was Rest and relaxation

Looking forward to the new cycle on Monday!!

Thursday March 28th morning and night

Great day today. The start of the Traveling for the week. Been enjoying the back off week so far!!

The morning was:

3 sets of 3 for Wall Walk Bridges

Yoga, Wrestlers and Gymnastics Bridge work

Vacuum Practice and Isometric Power Flexes for the Midsection

Isometric Power Flexes for the Biceps and Triceps

Joint Mobility work

Great morning!!

The evening was rest and relaxation!!

Wednesday March 28th morning and night

Wonderful day today!!

The 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 Traps, Upper Back, Lower Back, Mid Back, and Lats

Great morning!!

The evening was Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday March 27th morning and night!!

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 Joint Mobility work

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

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Chest, Shoulders, Forearms, Hands and Fingers

Great morning!!

The evening was rest and recovery!!

Monday March 25th night

Great night tonight! Heading into the traveling week and the back-off week all at once.

Tonight was:

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 night!!