Tuesday Oct 31st morning

Great morning practice today!!


Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.

Then hit 3 sets of 10 for each of the following:

1.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Press
5.) Sapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

 Then hit:

3 sets of Planche Leans

3 sets of Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Air Baby Holds

3 sets of Bent-arm Lever Variation Holds

3 sets of Straddle L-sit Holds

3 sets of Straddle L-sit Leg Raises

3 sets of L-sit Leg Raises



Awesome stuff!!

Monday Oct 30th night

Fantastic night tonight!!

Started out with Weighted Gironda Style Reverse Grip Parallel Bar Chest Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Weighted Pull-ups using the same protocol.

Then hit Feet Together Squats using the same protocol.

Moved onto Leg Curls with the same protocol.

Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 16 per side for 1-leg Standing Calf Raises.

Finished up with 3 sets of 30 for Weighted Adductor Flies.

Cooled down with some strong Isometric stretching for the Chinese Splits and some relaxed stretching for the Chinese, front and Van Damme splits.

Great stuff!!

Monday Oct 30th morning

Wonderful morning today!!

Started out with Joint Mobility and Flexibility work.

Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.

Then hit the following DVR work for 3 sets of 10 a piece:

1.) Full Range Pec Contractions
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.

Then moved onto:

3 sets of Handstand Variations.

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Handstand Variations

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.
Great stuff!!

 

 

 

 

Sunday Oct 29th

Awesome day today.

Started out with Joint Mobility work.

Then the evening was:

1-arm Lying Lateral Raises.  Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto Barbell Gironda Style Perfect Curls using the same protocol.

Then hit Overhead Rope Extensions for the same protocol.

Moved onto 5 sets of 10, 9, 8, 8 and 8 for Weighted Parallel Bar Leg Raises.

Then hit 5 sets of 10 for Roman Chair Crunches.

Finished up with 6 rounds of Wall Drive Sprints.

Great stuff!!

Saturday Oct 28th

Wonderful day today!

Started out this morning with Joint Mobility work.

The evening was this:

Hit 1-arm Neck Press. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.

Moved onto 1-arm Meadows Rows for the same protocol.

Then hit 1-leg Leg Extensions using the same protocol.

Moved onto 1-leg Leg Curls for the same protocol.

Then hit a super set for the calves, moving from the first movement into the second movement with no rest. They were 2 sets of 18 per side for 1-leg Donkey Calf Raises and 2 sets of 35 for Seated Calf Raises.

Then hit 3 sets of 30 for Adductor Flies.

Finished up with some strong Isometric Stretching for the Chinese splits and some relaxed stretching for the Chinese, front and Van Damme splits.

Great stuff!

Friday Oct 27th Night

Awesome night tonight!!

Started out with Klokov Press. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto Incline DB Curls using the same protocol.

Then hit 1-arm Kickbacks for the same protocol.

Moved onto 5 sets of 10 for Barbell Reverse Wrist Curls.

Then hit 5 sets f 12 for Pelvic Rocks.

Moved onto 5 sets of 20 for Weighted Frog Crunches.

Finished up with 6 rounds of Wall Drive Sprints.

Awesome stuff!!

Friday Oct 27th morning

Awesome morning today!

Started out with Joint Mobility and Flexibility work. Got in some nice Isometric work for the Neck, and hit some Vacuum practice.

Then hit 3 sets of 10 for the following:

1.)  Full Range Pec Contractions
2.)  Shoulder Rolls
3.)  High Reaches
4.)  Wrist Twists
5.)  1-arm Pull-ups
6.)  Squats
7.)  1-leg Leg Curls
8.)  Abs Contractions.

Then hit the following:

3 sets of Handstand Variations

3 sets of Bent-arm Lever Holds

3 sets of Planche Leans

3 sets of 1-arm Bent-arm Lever Holds

3 sets of Straddle Planche Holds

3 sets of 1-arm Handstand Variations

3 sets of QDR Holds

3 sets of Bent-arm Lever Variations

3 sets per side of Air Babies.


Awesome stuff!!