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Tuesday, February 28, 2012

day 16

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 5 x 3r
ring pushups ( feet on stool ) - 5 x 7r
planche lean - 3 x 10s

band expanders ( red ) - 3 x 10r

Monday, February 27, 2012

day 15

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

vertical:
ring l-chins - 5 x 3r
ring dips - 5 x 3r

handstands ( belly ) - 30s, 30s, 30s

Friday, February 24, 2012

day 14

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

taking another light day... :)

Thursday, February 23, 2012

day 13

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 5 x 3r
ring pushups ( feet on stool ) - 3 x 9r
planche lean - 3 x 10s

handstands ( belly ) - 30s, 30s, 30s

Wednesday, February 22, 2012

day 12

played goalie in the "superfun" league, monday night.
and now this olde man is sore, really sore.  lol

had to take last night off to go get my truck from work.
cuz it kinda freaked out after the soccer game and broke down.
and this morning took it to the shop.

so, today will be my first day for the week...


warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

vertical:
ring l-chins - 3 x 3r
ring dips - 3 x 3r

Thursday, February 16, 2012

day 11

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

horizontal:
ring rows ( feet on ground ) - 3 x 5r
ring pushups ( feet on stool ) - 3 x 9r

planche lean - 3 x 10s

Tuesday, February 14, 2012

day 10

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s

 - taking an easy night...
;)

Monday, February 13, 2012

day 9

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 20s
working more on turning the rings out now, take it down to 20s...

front band expanders - 2 x 10r (blue)
overhead b.e. - 2 x 5r (red)
lateral raise b.e. - 2 x 5r (red)
handstands ( belly, walk up, walk down ) - 30s, 30s, 30s

vertical:
ring l-chins - 3 x 3r
ring dips - 3 x 3r

decided skin-the-cats were more of a core exercise...

Friday, February 10, 2012

day 8

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright sup - 3 x 20s

legs:
bulgarian squat - 3 x 10r per leg ( leg on ball behind )
one-arm overhead kb squat - 2 x 5r per arm ( 10r on 2 legs )
floor hip extensions - 3 x 10r

Thursday, February 09, 2012

day 7

warmup:
rings deadhang - 3 x 20s
rings inv hang - 3 x 20s
rings upright support - 3 x 30s

core:
muscleup transition ( feet on soccer ball ) - 3 x 3r
mu negative trans (ditto) - 3 x 3r
reverse plank - 3 x 30s
headstand rev leglift - 3 x 3r

Tuesday, February 07, 2012

day 6

Warmup:
Rings Deadhang - 3 x 20s
Rings Inv Hang - 3 x 20s
Rings Upright Support - 3 x 30s
Handstands ( belly to wall, walk up & down ) -30s,30s, 30s

Horizontals:
Ring Rows ( feet on ground ) - 3 x 5r
Ring Pushups -( feet on stool ) - 3 x 9r

( doing these next 2 as a giant set )
Ring Curls - ( feet on ground ) - 3 x 3r
Ring Tri Exts - ( feet on ground ) - 3 x 3r - these don't work so well, lol

Planche Lean - 3 x 10s

Monday, February 06, 2012

day 5

Warmup:
Rings Deadhang - 3 x 20s
Rings Inv Hang - 3 x 20s
Rings Upright Support - 3 x 30s
Handstands ( belly ) - 3 x 30s

Vertical:
Ring Chins - 3 x 5r
Ring Dips - 3 x 3r
Skin the Cats - 3 x 3r

Friday, February 03, 2012

day 4

just doing warmup today, this week has been harder than i thought...

Rings Deadhang - 3 x 20s 
Rings Invhang - 3 x 20s 
Rings Upright Support - 3 x 30s


Thursday, February 02, 2012

day 3

Warmup:
Rings Deadhang - 3 x 20s 
Rings Invhang - 3 x 20s 
Rings Upright Support - 3 x 30s

Core:
MU Trans - 3 x 3r ( feet on soccer ball )
MU Neg Trans - 3 x 3r ( ditto )
HeS RLL - 3 x 5r

Wednesday, February 01, 2012

who watches the watchers?

:)

today is a restday...

- - - - -

look in the mirror, do you like what you see?
are you healthy and well-rested, do you like how you look naked?
how are your thoughts?  do they tend to make you smile or not?

how do you picture yourself in a book?
hero?  protagonist? sidekick? useful tool? useless fluff?
is your story an adventure? a mystery? a tragedy?

how will your epitaph read?
good father, good son, loyal servant?
will you be able to lookback in your final moment, and say "i really lived!"?

( feel like i've written this before, lol )
;)