Saturday Nov 4th

Awesome work 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.

Loved it!!

Friday Nov 3rd night

Terrific 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.

Great stuff!!

Friday Nov 3rd morning

Wonderful morning practice!

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!!

Thursday Nov 2nd night

Awesome training tonight!

Started out with 1-arm 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 T-bar Rows for the same protocol.

Then hit Gironda Style Sissy Squats with the same protocol.

Moved onto Stiff-leg Deadlifts for the same protocol.

Then hit 3 sets of 30 for Weighted Adductor Flies.

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

Great stuff!!

Thursday Nov 2nd morning

Fantastic practice this morning!

Started out with Joint Mobility and Flexibility work, vacuum practice, Isometric Power Flexes for the midsection and Isometric and DVR work for the hands.

Then did 3 sets of 10 of the following:

1.)  Eagle Flex
2.)  Bent Rows
3.)  Scott's Press
4.)  Wrist Twists
5.)  Scapula 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 Build-ups

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

Great stuff!!

Wednesday November 1st

Great Wednesday practice today!!

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

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.) Scapula 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

And 3 strong rounds of the Ring of Fire

Felt Awesome!!

No training tonight!!

Tuesday Oct 31st night

Fantastic Halloween Training!

Started out with BTN Presses. 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 Drag Curls using the same protocol.

Then hit Close Grip Triceps Press using the same protocol.

Got in 3 rounds of a great super set for the abs. Hit 2 movements, going from the first immediately into he 2nd. The moves were 3 sets of 8 for Parallel Bar Leg Raises with a 3-second Contraction at the top of the movement and3 sets of 12 for Pelvic Rocks.

Then hit another super set following the same protocol. These moves were 3 sets of 12 for Roman Chair Crunches and 3 sets of 20 for Weighted Frog Crunches.

Finished up with 6 round of Wall Drive Sprints.

Fantastic stuff!!