Started out with some DVR, Isometric and Isometric Power Flex work for the Fingers and Hands.
Hit some good Vacuum practice and some Isometric Power Flex work for the Midsection.
Got in my Joint Mobility and Flexibility work.
Great morning!
Thursday, January 4, 2018
Thursday Jan 4th morning
Awesome morning today!
Started out with some DVR, Isometric and Isometric Power Flex work for the Fingers and Hands.
Hit some good Vacuum practice and some Isometric Power Flex work for the Midsection.
Got in my Joint Mobility and Flexibility work.
Great morning!
Started out with some DVR, Isometric and Isometric Power Flex work for the Fingers and Hands.
Hit some good Vacuum practice and some Isometric Power Flex work for the Midsection.
Got in my Joint Mobility and Flexibility work.
Great morning!
Wednesday Jan 3rd
Great day today!
Started out with Isometric work, DVR work and Isometric Power Flexes for the Hands and Fingers.
Got in my Joint Mobility and Flexibility work.
Hit Isometric Power Flex work and DSR's for the Neck
Got in some nice Vacuum practice and some Isometric Power Flex work for the midsection
Hit some strong Isometric work and Isometric Power Flex work for the entire back.
In the evening I hit a good amount of Kettlebell Mobility work. Without stopping hit some Around the Body Passes, Halos, Goblet Squats, Good Mornings, Back Openers, Overhead Stretches, Windmills and Overhead Squats.
Got in 3 sets of 30 for Weighted Adductor Flies
Hit 3 sets on each side for some Barbell Bent Press/ Screw Press.
Then got in some strong Isometric Stretching for the Chinese Splits and Front Splits as well as some good Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.
Great stuff!!
Started out with Isometric work, DVR work and Isometric Power Flexes for the Hands and Fingers.
Got in my Joint Mobility and Flexibility work.
Hit Isometric Power Flex work and DSR's for the Neck
Got in some nice Vacuum practice and some Isometric Power Flex work for the midsection
Hit some strong Isometric work and Isometric Power Flex work for the entire back.
In the evening I hit a good amount of Kettlebell Mobility work. Without stopping hit some Around the Body Passes, Halos, Goblet Squats, Good Mornings, Back Openers, Overhead Stretches, Windmills and Overhead Squats.
Got in 3 sets of 30 for Weighted Adductor Flies
Hit 3 sets on each side for some Barbell Bent Press/ Screw Press.
Then got in some strong Isometric Stretching for the Chinese Splits and Front Splits as well as some good Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.
Great stuff!!
Tuesday Jan 2nd night
Fantastic night tonight!
Started out with 3 sets of 5-5-5 Pull-ups, hitting 5 reps of the top 1/2 immediately into 5 reps of the bottom half and immediately into 5 reps of 1 1/2 where you pull from the dead hang up to the chest, lower half way, pull all the way back to the chest and return to the bottom for 1 rep. Great stuff!
Then hit 3 sets of 5 for Scapula Pull-ups, pulling each to the chest and really taking time with each rep.
Moved onto 3 sets of 12 per side for 1-arm Dumbbell Rows
Then hit 3 sets of 8, 10 and 10 per side for Meadow's Rows.
Moved onto 2 sets of 5 for Super Slow Weighted Back Extensions taking a full 10 seconds for concentric movement and a full 10 seconds for the eccentric movement of each rep
Then hit 3 sets of 15 for Pelvic Rocks taking only 10 seconds of rest between sets.
Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets
Finished off with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.
Great night!
Started out with 3 sets of 5-5-5 Pull-ups, hitting 5 reps of the top 1/2 immediately into 5 reps of the bottom half and immediately into 5 reps of 1 1/2 where you pull from the dead hang up to the chest, lower half way, pull all the way back to the chest and return to the bottom for 1 rep. Great stuff!
Then hit 3 sets of 5 for Scapula Pull-ups, pulling each to the chest and really taking time with each rep.
Moved onto 3 sets of 12 per side for 1-arm Dumbbell Rows
Then hit 3 sets of 8, 10 and 10 per side for Meadow's Rows.
Moved onto 2 sets of 5 for Super Slow Weighted Back Extensions taking a full 10 seconds for concentric movement and a full 10 seconds for the eccentric movement of each rep
Then hit 3 sets of 15 for Pelvic Rocks taking only 10 seconds of rest between sets.
Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets
Finished off with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.
Great night!
Tuesday, January 2, 2018
Tuesday Jan 2nd morning
Awesome morning today!
Hit some strong Isometric, DVR and Isometric work for the Hands, some Isometric Power Flex work for the midsection and some Vacuum practice.
Got in my Joint Mobility and Flexibility work.
Got in some strong Isometric and Isometric Power Flex work for the Butt, Quads, Calves and Forearms.
Awesome stuff!!
Hit some strong Isometric, DVR and Isometric work for the Hands, some Isometric Power Flex work for the midsection and some Vacuum practice.
Got in my Joint Mobility and Flexibility work.
Got in some strong Isometric and Isometric Power Flex work for the Butt, Quads, Calves and Forearms.
Awesome stuff!!
Monday Jan 1st night
Awesome night tonight!
Hit 3 sets of 10, 10 and 6 for Weighted Gironda Style Sissy Squats
Moved onto 3 sets of 15 per side for Bulgarian Split Squats
Then hit 3 sets of 15, 10 and 10 for Leg Extensions
Moved onto a super set of Calf moves, hitting the first move, then immediately moving to the second one. They were 2 sets of 15 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises.
Moved onto 5 sets of 10 for Barbell Wrist Curls
Got in 3 sets of 30 for Weighted Adductor Flies
Finished off with some strong Isometric Stretching for The Chinese splits and the Front splits. Followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.
Great stuff!!
Hit 3 sets of 10, 10 and 6 for Weighted Gironda Style Sissy Squats
Moved onto 3 sets of 15 per side for Bulgarian Split Squats
Then hit 3 sets of 15, 10 and 10 for Leg Extensions
Moved onto a super set of Calf moves, hitting the first move, then immediately moving to the second one. They were 2 sets of 15 per side for 1-leg Donkey Calf Raises and 2 sets of 15 per side for 1-leg Standing Calf Raises.
Moved onto 5 sets of 10 for Barbell Wrist Curls
Got in 3 sets of 30 for Weighted Adductor Flies
Finished off with some strong Isometric Stretching for The Chinese splits and the Front splits. Followed by some Relaxed stretching for the Chinese, Front, Van Damme and Pancake splits.
Great stuff!!
Monday January 1st morning New Training Cycle
Feels great to be back in a training cycle!!
Started out today with some DSR and Isometric Power Flex work for the Neck and Midsection and Vacuum practice.
Hit my Joint Mobility and Flexibility work.
Then hit:
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 set of Bent-arm Lever Variations
3 sets of Air-baby 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!!
Started out today with some DSR and Isometric Power Flex work for the Neck and Midsection and Vacuum practice.
Hit my Joint Mobility and Flexibility work.
Then hit:
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 set of Bent-arm Lever Variations
3 sets of Air-baby 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!!
Saturday Dec 30th and Sunday Dec 31st
Great days this weekend!
Hit Joint Mobility work each day!
Getting ready for the new training cycle!
Hit Joint Mobility work each day!
Getting ready for the new training cycle!
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