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Andrew301

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Posts : 15
Join date : 2011-09-13
Age : 23
Location : Jacksonville, FL

PostSubject: Andrews Training   Sat Oct 08, 2011 2:39 pm

Goals: Front and back levers. Planche. Free standing handstand. Handstand push up. One Arm Push up. Hanging Straight Leg Raises. Free Standing Bridging.
My workout for today. 20111008
Tricep extensions 15, 15, 15
Dips 15, 13, 12
Bench Dips 15, 15, 15
Chin ups 10
Wide Pull ups 5, 10 second hold on last rep
Wide Pull ups 5, 10 second hold on last rep
Close Grip chin-ups 5 reps 2 seconds hold top and the middle
Attempted soldier pull up, was not succesful
Close grip pull up max out 8

Dip 2,4,6,8,10,8,6,4,2
Pull up 1,2,3,4,5,4,3,2,1
Push up 3,6,9,12,15,12,9,6,3

Found an article on dragondoor for planche and lever work, im follow the progressions.
Planche Work-Frog stand held for 45 seconds, rested and was able to complete rest of the 15 seconds.
Lever Work-Tuck Front Lever- Held for 30 seconds, rested and was able to complete the rest of the 30 seconds.

10 dragon flags
10 dragon flag extensions
10 dragon flags hip raises
10 situps

Feel free to comment. Good and Bad.
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Fed X

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Join date : 2011-07-14

PostSubject: Re: Andrews Training   Sat Oct 08, 2011 2:40 pm

awesome!!!
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Fed X

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Posts : 2138
Join date : 2011-07-14

PostSubject: Re: Andrews Training   Sun Oct 09, 2011 7:45 pm

DR03K hipped me to this

http://www.kbnj.com/FighterPullupByPavel.htm
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Fed X

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PostSubject: Re: Andrews Training   Mon Oct 10, 2011 3:30 pm

http://zacheven-esh.com/tag/bodyweight-workout/



awesome video!!!
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Andrew301

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Posts : 15
Join date : 2011-09-13
Age : 23
Location : Jacksonville, FL

PostSubject: Andrews Training 20111010   Mon Oct 10, 2011 9:52 pm

Pyramid work
Dips2, 4, 6, 8, 10
Pullups1,2,3,4,5
Sit ups3,6,9,12,15
Push ups3,6,9,12,15

Close grip pull up5,5,5
Close grip Chin up5,5,5
Tricep extensions10,10,10

Completed one minute frog stand-Moving to next progression-Tucked Planche
Lever work-Held 42seconds of Tucked Front Lever- Getting closer to the one minute.

Hour and Half of boxing Training
Flipped Tire for 2 rounds- 6 reps each round
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Andrew301

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Posts : 15
Join date : 2011-09-13
Age : 23
Location : Jacksonville, FL

PostSubject: Re: Andrews Training   Wed Oct 12, 2011 9:45 pm

Dips2,4,6,8,10
Pull up1,2,3,4,5
Push up3,6,9,12,15
Sit up3,6,9,12,15

Tucked planche work-total one minute
Tucked front lever work-total one minute

Hour and half boxing
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