Wednesday, February 20, 2013

Veterano: W11

Half Pullups
1x15
1x10
1x7

Half Head Bridges
1x16
1x12 - holy quadburn!
1x13 - Longest arm extension yet on a bridge!  I just have to grind like a motherfucker to get it.

Half Handstand Pushups
1x10
2x7

Hanging Knee Raises
1x9+7 - Elbows flexed + fully extended
1x7+7
1x6+6

Uneven Squats
2x9
1x5

Uneven Pushups
1x20
1x13
1x10

Wednesday, February 13, 2013

Veterano: W10

Half Pullups
1x15
1x9
1x7

Half Head Bridges
2x15
1x10 - on the slow

Half Handstand Pushups
1x10
2x7

Hanging Knee Raises
1x10
1x15 - Full arm extension on this set resulting in need to keep knees at 90 degrees throughout.
1x12 - Hung high as long as I could, continued set at full extension hang.

I could do more if I had a higher bar so that I didn't have to hold myself in a top-of-pullup position to allow my legs to straighten.

Side note - enter some grip work!

Uneven Squats
1x10
1x8
1x5

Uneven Pushups
1x17
1x12
1x11

Wednesday, February 6, 2013

Veterano: W9

Half Pullups
1x14
1x8
1x6

Half Head Bridges
3x13

Half Handstand Pushups
1x9
2x7

Flat Straight Leg Raises
2x20 - Progression Standard!

Uneven Squats
1x10
1x6
1x4

Discovered in my quest for strictness that I've been rocking forward, particularly when working my right leg.  Cutting that shit out makes these even harder, of course.

Uneven Pushups
2x15
1x10

Tightened up the form:  Head up, pace right, arms close to body, less rest when switching hands.