Wonderful day today!!
The morning was Joint Mobility work
The evening was:
Started out with 4 sets of 3 for Kneeling Kip Ups
Hit 4 minutes of the following: 30 seconds of Squat kicks on the right, 30 seconds of Yaw Presses on the right, 30 seconds of Squat Kicks on the left,30 seconds of Yaw Presses on the left, repeat both sides
Then hit 4 minutes of the following: 30 seconds of Slingblade Swings on the Right, 30 seconds of Kneeling Cleans on the right, 30 seconds of Slingblade Swings on the left, 30 seconds of Kneeling Cleans on the left, repeat on both sides
Moved onto 4 minutes of the following: 30 seconds of Goblet Drops, 30 seconds of Core Stirs, repeat 4 times through
Then hit 4 minutes of the following: 30 seconds of Windmills on the right, 30 seconds of Shakers, 30 seconds of Windmills on the left, 30 seconds of shakers, repeat both sides
Moved onto 4 minutes of the following: 30 seconds of 1-arm Snatches on the right, 30 seconds of Hot Potatoes, 30 seconds of 1-arm Snatches on the left, 30 seconds of Hot Potatoes, repeat both sides!
Then hit 5 sets of 20 for Weighted Frog Crunches
Finished up with Joint Mobility work!
Great day!
Monday, October 29, 2018
Saturday Oct 27th
Great day today!!
The morning was Joint Mobility work
The evening was:
Started out with 4 sets of 3 for Kip Ups
Hit 4 sets of 3 for Freestanding Explosive Handstand Push-ups
Got in 3 sets of 9, 8 and 9 for Slow and Paused, Wall Extended Range of Motion Handstand Push-ups
Hit 3 sets of 12 for DB Lateral Raises
Got in 3 sets of 10 per side for 1-arm Lying DB Rear Delt Raises
Moved onto 5 sets of 10 for Barbell Drag Curls
Hit 5sets f 10 for Barbell Perfect Curls
Moved onto 3 sets of 15 per side for 1-arm Triceps Body Extensions
Hit 3 sets of 25 for Weighted, Feet-elevated Chair Triceps Dips
Got in 3 sets of 7 for 2 DB Triceps Kickbacks
Finished up with Joint Mobility work
Great day!!
The morning was Joint Mobility work
The evening was:
Started out with 4 sets of 3 for Kip Ups
Hit 4 sets of 3 for Freestanding Explosive Handstand Push-ups
Got in 3 sets of 9, 8 and 9 for Slow and Paused, Wall Extended Range of Motion Handstand Push-ups
Hit 3 sets of 12 for DB Lateral Raises
Got in 3 sets of 10 per side for 1-arm Lying DB Rear Delt Raises
Moved onto 5 sets of 10 for Barbell Drag Curls
Hit 5sets f 10 for Barbell Perfect Curls
Moved onto 3 sets of 15 per side for 1-arm Triceps Body Extensions
Hit 3 sets of 25 for Weighted, Feet-elevated Chair Triceps Dips
Got in 3 sets of 7 for 2 DB Triceps Kickbacks
Finished up with Joint Mobility work
Great day!!
Friday Oct 26th night
Wonderful training tonight!
Started out with the KB Get-up Combo: Without stopping or resting hit 2 Get-ups,1 Overhead Squat, 1 Windmill and 10 1-arm Swings, Switch sides and repeat. Do 5 times through with no rest and finish with 10 Bodyweight Squats
Then hit the KB Omelet: Again, without resting or stopping hit 5 1-arm Swings, 5 High Pulls, 5 Snatches, 5 Clean and Presses, 5 Cleans and 5 Step Back Lunges, repeat on the other side
Moved onto the KB Man Maker: With no rest and no stopping hit 10 Thrusters on each side, 10 Clean and Presses per side, 10 Overhead Squats on each side, 10 Windmills on each side and 10 Snatches on each side
Then hit 5 sets of 20 for Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!
Started out with the KB Get-up Combo: Without stopping or resting hit 2 Get-ups,1 Overhead Squat, 1 Windmill and 10 1-arm Swings, Switch sides and repeat. Do 5 times through with no rest and finish with 10 Bodyweight Squats
Then hit the KB Omelet: Again, without resting or stopping hit 5 1-arm Swings, 5 High Pulls, 5 Snatches, 5 Clean and Presses, 5 Cleans and 5 Step Back Lunges, repeat on the other side
Moved onto the KB Man Maker: With no rest and no stopping hit 10 Thrusters on each side, 10 Clean and Presses per side, 10 Overhead Squats on each side, 10 Windmills on each side and 10 Snatches on each side
Then hit 5 sets of 20 for Weighted Frog Crunches
Finished up with Joint Mobility work
Great night!
Friday Oct 26th morning
Nice morning today!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit 3 sets of 3 per side for Wall Walk Rolling 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 Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche Holds
3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds
3 sets per side for Rolling Bridge Variations 1
Great stuff!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit 3 sets of 3 per side for Wall Walk Rolling 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 Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche Holds
3 sets of Gymnastics Rings Front Lever Holds
3 sets of Gymnastics Rings Back Lever Holds
3 sets per side for Rolling Bridge Variations 1
Great stuff!!
Thursday Oct 25th night
Awesome night tonight!!
Started out with 4 sets of 3 for Explosive Push-ups
Hit 3 sets of 3 per side for Slow and Pause 1-arm Push-ups
Got in 3 sets of 9 for Slow and Pause Parallel Bar Reverse Grip Chest Dips
Hit 3 sets of 40, 40 and 35 for Atlas Push-ups
Moved onto 3 sets of 3 per side for 1-arm Pull-ups with Slight Assist
Hit 3 sets of 3, 3 and 2 for Neutral Grip Pull-up Pulses, See description from 2 weeks ago
Got in 3 sets of 12 for Tuck Front Lever Body Rows
Hit 3 sets of 10 for Frozen Statue Rows
Got in 3 sets of 25 for Repetition Wrestlers Bridges
Finished up with Joint Mobility work
Great night!
Started out with 4 sets of 3 for Explosive Push-ups
Hit 3 sets of 3 per side for Slow and Pause 1-arm Push-ups
Got in 3 sets of 9 for Slow and Pause Parallel Bar Reverse Grip Chest Dips
Hit 3 sets of 40, 40 and 35 for Atlas Push-ups
Moved onto 3 sets of 3 per side for 1-arm Pull-ups with Slight Assist
Hit 3 sets of 3, 3 and 2 for Neutral Grip Pull-up Pulses, See description from 2 weeks ago
Got in 3 sets of 12 for Tuck Front Lever Body Rows
Hit 3 sets of 10 for Frozen Statue Rows
Got in 3 sets of 25 for Repetition Wrestlers Bridges
Finished up with Joint Mobility work
Great night!
Thursday, October 25, 2018
Thursday Oct 25th morning
Great morning today!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge Work
Got in 3 sets of 3 per side for Capoeira Bridge Work
Hit 3 sets of 3 per side for Rolling Bridge Variation 1
Got in 3 sets of 10 per side for DSR Neck Work, Looking in each direction
Hit 2 sets of 20 for all 4 directions for Neck Bridge Work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit the following:
3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche 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 5 per side for Reverse Crescent Kicks
3 sets per side for Quedas roll to Headstand roll to Quedas
3 sets per side for Compasso to Lever Hold
3 sets per side for QDR Holds
3 sets per side for Extended QDR Holds
Great day!!
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell Push-ups
Got in 3 sets of 3 for Wall Walk Bridges
Hit Yoga, Wrestlers and Gymnastics Bridge Work
Got in 3 sets of 3 per side for Capoeira Bridge Work
Hit 3 sets of 3 per side for Rolling Bridge Variation 1
Got in 3 sets of 10 per side for DSR Neck Work, Looking in each direction
Hit 2 sets of 20 for all 4 directions for Neck Bridge Work
Got in Vacuum Practice and Isometric Power Flexes for the Midsection
Hit the following:
3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche 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 5 per side for Reverse Crescent Kicks
3 sets per side for Quedas roll to Headstand roll to Quedas
3 sets per side for Compasso to Lever Hold
3 sets per side for QDR Holds
3 sets per side for Extended QDR Holds
Great day!!
Wednesday Oct 24th
Great day today!!
The morning was:
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell 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 the following:
3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche Holds
3 sets of Hallow Back/Back Arch Handstand Holds
2 minutes of Up Dog to Down Dog Spinal Wave Flows
2 minutes of Twisting Crescent Lunge Flows
2 minutes of Crab Reach Flows
2 minutes of Shin Box Extensions Flows
2 minutes of Camel Pose Flows
The night was:
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Also did some movement flow drills
Great day!!
The morning was:
Started out with 5 sets of 20 for Freestanding Handstand Push-ups
Hit 4 sets of 60 seconds for Maxwell 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 the following:
3 sets per side for 1-arm Handstand Holds
3 sets per side for Air Baby Variations
3 sets per side for 1-arm Elbow Lever Holds
3 sets of Straddle Planche Holds
3 sets of Hallow Back/Back Arch Handstand Holds
2 minutes of Up Dog to Down Dog Spinal Wave Flows
2 minutes of Twisting Crescent Lunge Flows
2 minutes of Crab Reach Flows
2 minutes of Shin Box Extensions Flows
2 minutes of Camel Pose Flows
The night was:
Hit a nice mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching
Also did some movement flow drills
Great day!!
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