Thursday Nov 29th morning

Great morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Classic Push-ups

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in 3 sets of 3 per side or Rolling Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Isometric Power Flexes for the Neck in each direction

Hit Isometric Work for the Neck in all 3 areas for each of 6 directions

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 Lateral Raises
3 sets of 10 for DVR Biceps/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 for 1-leg DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions
3 rounds of the Ring of Fire

Great morning!!

Wednesday Nov 28th

Awesome day today!!

The morning was:

Started out with Isometric Power Flexes and Vacuum Practice for the Midsection

Hit 3 sets of 3 for Wall Walk Bridges

Got in Yoga, Wrestlers and Gymnastics Bridge work

Hit Joint Mobility work

Got in the following:

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 1-leg DVR Leg Curls
3 sets of 10 for DVR Squats
3 sets of 10 for DVR Abdominal Contractions

Great stuff!!

The evening was a mixture of Dynamic Stretching, Strength Stretching, Isometric Stretching and Relaxed Stretching

Great night!!

Tuesday Nov 27th night

Awesome night tonight!!

Started out with 4 sets of 3 for Explosive Tuck Jumps

Then hit the following, going from a.) to f.) with no rest between movements and almost no rest between rounds, trying for as many rounds as possible in 30 minutes:

a.) 6 rounds of 10 per side for 1-arm DB Thrusters
b.) 6 rounds of 8 per side for 1-arm DB Chest Flies
c.) 6 rounds of 4 per side for DB Get-ups
d.) 6 rounds of 8 for DB Sumo Squat to Upright Rows
e.) 6 rounds of 6 per side for DB Renegade Rows
f.) 6 rounds of 12 for DB Weighted Crunches

Great stuff. Hit 6 rounds with a heavier dumbbell. Great stuff!!

Tuesday Nov 27th morning

Wonderful morning today!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 65 for Feet-elevated 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 Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets per side for Air Baby Variations

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 1-leg DVR Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

3 rounds of the Ring of Fire

Great morning!!

Monday Nov 26th night

Fantastic night tonight!! Love this workout!!

Started out with 3 sets of 3 per side for 1-arm Pull-ups with a slight assist

Then hit 3 sets of 1-arm Negative Pull-ups, taking a 5-10 seconds negative

Then moved onto the following: As many rounds as possible of Push-ups, Recline Body Rows and Bodyweight Squats, hitting as many reps as possible per movement, with no rest between movements and no rest between rounds; and making sure that every single rep of every movement takes 10 seconds to complete. Great stuff!

I hit:

3 sets of 9 for the Recline Body Rows
3 sets of 11, 10 and 10 for the Push-ups
3 sets of 30 for the Squats

Took 25 minutes and 20 seconds

Great stuff!!

Monday Nov 26th morning: tweaking the morning routine

Great day today. Needed a mental and physical break from the hand balancing and acrobatic practice, so I made some tweaks to the morning practices. Made for a wonderful morning!!

Started out with 5 sets of 20 for Freestanding Handstand Push-ups

Hit 4 sets of 55 for Atlas 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 Joint Mobility work

Got in Isometric Power Flexes for the Neck in each direction

Hit 3 sets of 10 for DSR Neck Work, looking in each direction

Got in 2 sets of 20 for all 4 directions for Bridge Neck Work

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 set of 10 per side for 1-leg DVR Leg Curls

3 sets of 10 for DVR Squats

3 sets of 10 for DVR Abdominal Contractions

Great morning!!

Sunday Nov 25th

Great day today!!

The morning was Joint Mobility Work

The evening was the following:

Started with 4 sets of 3 for Explosive Handstand Push-ups

Then hit the following for 7 rounds, taking no rest between movements and as little rest as possible between rounds:

a.) 1-arm Kettlebell Rows for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side
b.) 1-arm Kettlebell Swings for 7 rounds of 3, 4, 5, 5, 5, 4, and 3per side
c.) Plank Holds for 7 rounds of 10, 20, 30, 30, 30, 20, and 10 seconds
d.) 1-arm Kettlebell Front Squats for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side
e.) 1-arm Push-ups for 7 rounds of 3, 4, 5, 5, 5, 4, and 3 per side

Great stuff!!