|
Post by MMX on Aug 29, 2017 15:24:18 GMT -5
8/29/2017
OS Flow. Spent time playing with Frog Stands and other Hand balancing/Animal flow variations.
8/28/2017 OS Flow Push Up 2x20 Chin up 1x6, 3x4 Wall Handstand 2x30 second holds Hanging Knee Raise 2x15 Prisoner Squat 2x30 Step Up 2x15/15 Bw Rows 3x12 DIps 5x5
|
|
|
Post by MMX on Aug 31, 2017 15:27:20 GMT -5
8/31/2017 OS Flow GMB Bear Crawls 5 min Not much today.
8/30/2017 OS Flow Push Up 2x20 Chin up 1x5,1x4,1x3 (tough for some reason..) Wall Handstand 2x30 second holds Hanging Knee Raise 2x15 Archer Squat 3x5/5 Step Up 2x15/15 Box Pistol 2 x 5/5 Straight Bridge 2 x15 Bw Rows 3x12 DIps 5x5
|
|
|
Post by MMX on Sept 5, 2017 15:38:47 GMT -5
9/4/2017
OS Flow Push Up 2x20 Chin up 1x5,1x4,1x3 tough today Wall Handstand 2x30 second holds Hanging Knee Raise 2x15 Straight Bridge 2x15 BW Squat (prisoner style) 2x30 Split Squat 2 x 15/15 Step Up 2x15/15 Bw Rows 3x12 Arrow Push Ups 5x8
9/1/2017
OS Flow Push Up 2x20 Chin up 2x6 ! 1x4 Wall Handstand 2x30 second holds Hanging Knee Raise 2x15 Straight Bridge 2x15 BW Squat (prisoner style) 2x30 Split Squat 2 x 15/15 Step Up 2x15/15 Bw Rows 3x12 DIps 3x8
|
|
|
Post by meguro on Sept 6, 2017 10:10:28 GMT -5
Like clock work.
|
|
|
Post by MMX on Sept 7, 2017 16:33:48 GMT -5
9/7/2017 OS Flow
9/6/2017
OS Flow Feet Elevated Push Up 3x10 Chin up 3x4 Wall Handstand 2x30 second holds Hanging Leg Raise 3x5 Candlestick Bridge 2 x5/5 BW Squat (prisoner style) 2x20 Archer Squat 3x 5/5 Bulgarian Split Squat 3 x 10/10 Bench Pistol 3x5/5 Bw Rows 3x12 Dips 4x6 Hmmm might have a p***ed off left Tricep. May leave dips out for a bit and hit it hard with the lacrosse ball.
9/5/2017 OS Flow
|
|
|
Post by meguro on Sept 8, 2017 10:13:56 GMT -5
Maybe throw in some bent arm handstand holds when the triceps are better. I used the bent arm holds to progress up to HSPUs.
|
|
|
Post by MMX on Sept 8, 2017 12:04:01 GMT -5
9/8/2017
OS Flow Feet Elevated Push Up 3x10 Chin up 3x4 Wall Handstand 2x30 second holds Hanging Leg Raise 3x6 Candlestick Bridge 2 x5/5 BW Squat (prisoner style) 2x20 Archer Squat 3x 5/5 Bulgarian Split Squat 3 x 10/10 Bench Pistol 2 x5/5
Might so some more Push ups and Pull up Negatives later today.
|
|
|
Post by MMX on Sept 12, 2017 16:22:48 GMT -5
9/12/2017
OS Flow with extra rolling
9/11/2017
OS Flow Feet Elevated Push Up 3x10 Chin up 2x6 Wall Handstand 2x30 second holds Hanging Leg Raise 3x6 Candlestick Bridge 2 x5/5 BW Squat (prisoner style) 2x20 Archer Squat 3x 5/5 Bulgarian Split Squat 3 x 10/10 Bench Pistol 2 x5/5 Pull up 5x1 with 5 second negative Arrow push up 5x8 5 sec negative
|
|
|
Post by meguro on Sept 13, 2017 13:01:24 GMT -5
The negatives (and isometrics) have a positive effect on strength development. :Good stuff.
|
|
|
Post by MMX on Sept 14, 2017 17:26:48 GMT -5
9/14/2017 OS Flow GMB Bear Crawls Lateral Leopard Crawls
9/13/2017
OS Flow Feet Elevated Push Up 5x7 Pull Up to Neg hold 5x1 Wall Handstand 2x30 second holds Hanging Leg Raise 3x5 Candlestick Bridge 2 x5/5 BW Squat (prisoner style) 2x20 Archer Squat 3x 5/5 Split Squat 2 x 15/15 Step Up 2 x15/15 Pull up 5x1 with 5 second negative Arrow push up 5x8 5 sec negative
|
|
|
Post by MMX on Sept 18, 2017 10:51:47 GMT -5
9/15/2017
OS Flow Feet Elevated Push Up 5x7 Pull Up to Neg hold 5x1 Wall Handstand 2x30 second holds Hanging Leg Raise 3x5 Archer Squat 3x 5/5 Bulg Split Squat 2x 10/10 Pull up 3x1 with 5 second negative Arrow push up 3x6 5 sec negative
|
|
|
Post by MMX on Sept 19, 2017 15:07:42 GMT -5
9/18/2017
OS Flow w 80 yard Leopard crawl warm up F/B/LL/LR With the tricep tendon flaring up I am taking a deload week of sorts 5 Rounds Arrow Push up x 8 with 5 sec negative (eccentric to help with the tricep blood flow) Aussie Row on Rings x10 with 5 sec negative (eccentric to help lat activation- it works!) Leopard Crawl F 20 yards Leopard Crawl B 20 yards Fin
|
|
|
Post by meguro on Sept 21, 2017 12:52:51 GMT -5
One of my calisthenics gurus recommends that for some intense exercises, once a week is enough because it takes a long time for tendons to recover.
|
|
|
Post by MMX on Sept 21, 2017 15:21:51 GMT -5
9/21/2017 OS Flow Handstand practice. Including just being nuts and going into the handstand in the middle of the floor. Held a few for more than 5 seconds. Getting good at bailing out.
9/20/2017 OS Flow 5 Rounds Spider Man Crawl F 20yards Knuckle Push Up x12- 5 sec neg Aussie Row x 12 - 5 sec neg HLR in ab strap x5 Skipping 20 yards Lat March l/r 20 yards
9/19/2017 OS Flow GMB Bear crawls
|
|
|
Post by MMX on Sept 21, 2017 15:23:01 GMT -5
One of my calisthenics gurus recommends that for some intense exercises, once a week is enough because it takes a long time for tendons to recover. I think that is the general consensus with the Front Lever, Flag, ETC. I think I got too zealous with the chin ups and then was goofing off trying tucked FL when I had no business doing...
|
|