Tuesday Oct 30th morning

Wonderful 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 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 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 per side for Quedas roll to Headstand roll to Quedas

3 sets per side for Compasso to Lever Hold

Great morning!!

Monday Oct 29th night

Awesome training tonight!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Hit 3 sets of 10 per side for Elevated and Weighted Slow Pistols

Got in 3 sets of 12 for Super Sissy Squats

Hit 3 sets of 10 for Slow and Paused Front Squats

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

Got in 3 sets of 12 per side for Weighted Slow Bird Dog Raises

Hit 3 sets of 25 for Slow and Paused Straight Leg Bridges

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

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

Great night!

Monday Oct 29th 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 3 sets of 10 per side for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions (Forward, Back, Left and Right) for Neck Bridge Work

Hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility wok

Got in a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

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 Straddle Press Handstand to 1-arm Elbow Lever

3 sets per side for Squat to Bent-arm Straddle Handstand to Squat

3 sets per side for Squat to Shin Box Extension to Bent-arm Lever to Sissy Squat

3 sets per side for QDR Holds

3 sets per side for Extended QDR Holds

3 sets per side for Capoeira Bridges

2 sets of Handstand Variations

Great morning!!

Sunday Oct 28th

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!

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!!

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!

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!!