Tuesday June 5th morning

Great morning today!!

Started out with DVR's, Isometrics and Isometric Power Flexes for the Hands and Fingers

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit 4 sets of 10 for Freestanding Handstand Push-ups

Got in the following Kicking Drills and Acrobatic Work:

3 sets of 3 per side for Slow High 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 Kick to High Round Kick, 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 per side of Rolling Bridge Variation 1

Great stuff!!

Monday June 4th night New Cycle!!

Great night tonight!!

Started out with 3sets of 20 for Back Squats

Hit 3 sets of 15 per side for Weighted Pistol Squats

Then hit 8 sets of 8 for Weighted 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 10 per side for 1-leg Repetition Hamstring Bridges

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

Then hit 3 sets of 20 seconds per side for 1-leg Isometric Leg Curls

Got in a sweet Super Set for the Calves, moving directly from the 1st move into the 2nd with no rest. They were 2 sets of 16 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises

Hit 3 sets of 35, 35 and 30 for Weighted Adductor Flies

Finished with a mixture of Isometric and Relaxed Stretching


Great stuff!!

Monday June 4th morning, the New Cycle Begins

Great morning today!!

Started off with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 5 sets of 10 for Freestanding Handstand Push-ups

Hit 4 sets of 30 for Slow Atlas Push-ups

Got in some nice Joint Mobility and Flexibility work

Hit the following Hand Balance and Bar Athletic Work:

3 sets of Handstand Variations
3 sets of 5 for High Bar Radial Pull-ups
3 sets per side of 1-arm Bent-arm Lever Holds
3 sets of 5 for High Bar Toe Touch Pull-ups
3 sets of Planche Leans
3 sets of 5, 4 and 4 for High Bar Muscle Ups
3 sets per side for Air Baby Holds
3 sets of 5, 4 and 4 for High Bar Backwards and Forwards Rolls
3 sets per side for 1-arm Handstand Variations
3 sets per side for Bent-arm Lever Variations
3 sets per side for QDR Holds
3 sets per side for Rolling Bridge Variations 1

Great stuff!!

 

Saturday June 2nd and Sunday June 3rd the end of the back off week

Easy days on both of these days!

Both mornings were Joint Mobility work

Both evening were rest

A great back off week. Ready and looking forward to Monday!!

Friday June 1st night

Awesome night tonight!!

Hit 3 sets of Handstand Combinations

Got in 3 sets per side of Rolling Bridge Variation 2

Hit 3 sets per side of Super Sissy Squats

Got in 3 sets per side of Squat to Bent-arm Straddle Handstand to Squat and Back

Hit 3 sets per side of QDR Extensions

Got in 3 sets of 3 per side of Rolling Bridge Variation 1

Hit 3 sets of 5 for High Bar Back and Forward Rolls

Got in 2 sets of 20 for a High Bar Combo: without resting do 5 Muscle-ups, 5 Straight Bar Dips, 5 Hanging Leg Raises and 5 Pull-ups

Great Stuff!!

Friday June 1st morning

Great morning today!

Started out with Isometrics and Isometric Power Flexes for the Neck

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in 3 sets of 10 for Freestanding Handstand Push-ups

Hit Isometric Power Flexes for the Shoulders and Traps

Got in some awesome Joint Mobility and Flexibility work too

Great morning!!

Thursday May 31st night

Awesome drilling tonight!!

Started out with 3 sets of 3 per side for Slow High Round Kicks with a 10 seconds Static Hold at Full Extension

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

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

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

Then hit 3 sets of 10 per side for Reverse Crescent Kicks, 5 slow and 5 fast

Great night!!