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Steve

Steve the Troubadour Assassin Returns

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Here's the full ring progression from Monday.

Working on a fun ring progression. This is towards the end of my workout, so I didn't have great power and didn't love how much leg swing I needed for the muscle up, but I'll take it!

1) Muscle up

2) Two dips with support position at the top

3) Archer pull ups

4) Straddle front lever negative

5) Tuck back lever.

this rings routine is badass nice work

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Hey Steve are you hosting a meetup at the WDS this year?

 

Don't know! If there are enough rebels up there I bet we can put something together!!

 

-Steve

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Lots of workouts to post. Although I haven't posted here, I haven't missed any workouts! Been a bit slower and had to cut some workouts short, but I was caught between San Diego and Boston and traveling like crazy and spending time with family. not sure of my weight, but I'm gonna wait to get back to Nashville before I start weighing myself.

 

12/21 Workout DAY A - San Diego

 

A1) Neutral grip pull-up
Perma-warm-up: 5xBW, 5x20lbs
 
  • Week three: 6/6/5 x 47.5

A2) Weighted dips

Warm-up: 5xBW, 5x20 lbs
  • Week three: 6/6/5 x 57.5

B1) Front lever hold

5 sets @ 2 seconds

B2) Planche hold

5 sets @ 2 seconds

C) Ring complex -

3 sets –
 
1. Muscle-up
2. Dips x 1-2
3. Archer x 1 per side
4. Straddle front lever negative

5. Back lever if you got the energy

 

D1) Reverse curls

3x12x35 hammer curls

 
D2) P-bar complex – 3 total sets, 3 “reps”
1. Push-up
2. Planche push-up
3. L-sit
4. Planche push-up
5. Push-up

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12/23/14 Workout DAY B - Boston!

 



A) Back squat




Warm-up: 10xbar, 5x95, 5x135 (if going heavy)



  • Week three: 4/3/4 x 185



B1) Snatch grip romanian deadlift




Warm-up: 10xbar, 5x135



  • Week three: 3x8x185



C1) Pistol squat - 4 sets @ 2 reps w/ leg switch


Hold a 10 pound weight at arm’s length if needed to help balance.


 


D1) Straddle compression leg lifts x 3 with a 1 second pause


D2) Straddle good morning x 3



D3) Straddle L-sit x 3 secs per side

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12/24/14 Workout DAY C NOTES - Boston

 


A1) Overhead press




Perma-warm-up: 10xbar, 5x65, 5x95, 1x115



  • Week three: 5/4/4 x 135



A2) Dumbbell row



  • Week three: 9/9/8 x 75



B1) Front lever work



  • 5 sets @ 2 seconds


B2) Planche work




  • 5 sets @ 2 seconds



C) Ring complex -


3 sets –

 

1. Muscle-up

2. Dips x 1-2

3. Archer x 1 per side

4. Straddle front lever negative



5. Back lever if you got the energy



D1) Reverse curls


Ended up doing 4 sets of 6 chin ups instead


D2) P-bar complex – 3 total sets, 3 “reps”


1. Push-up

2. Planche push-up

3. L-sit


4. Planche push-up


5. Push-up

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Traveling, on Cape Cod. Limited equipment and time today. but I did what I could! 

 

12/26/14 DAY D NOTES



 


A) Conventional deadlift




Perma-warm-up: 10xbar (RDL), 5x135, 5x185, 5x225, 3x245, 1x275



  • Week three: 2x335 @9

    Waited about 5 seconds between rep 1 and 2 but got it done!



C1) Bulgarian split squats



  • Week three: 3x8x25lbs



D COMPLEX BELOW – 3 total sets


D1) Pike leg raises x 3 with a 1 second pause


D2) Pike good mornings x 3




D3) Pike scoots x 3

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What are pike scoots?

 

Sit on the floor in an L-sit position, feet together Put hands on the ground, lift body off the ground, and scoot your butt forward as much as you can...repeat :)

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Sit on the floor in an L-sit position, feet together Put hands on the ground, lift body off the ground, and scoot your butt forward as much as you can...repeat :)

thanks. This explains why I don't know what they are. Can't even do L-sits yet.

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12/27/14 Workout - Cape Cod 

 


A1) Neutral grip pull-up




Perma-warm-up: 5xBW, 5x20lbs



  • Week four: 3x6x47.5 @9



A2) Weighted dips




Warm-up: 5xBW, 5x20 lbs



  • Week four: 3x6x57.5 @8



B1) Front lever hold


5 sets @ 2 seconds


 


B2) Planche hold


5 sets @ 2 seconds


 


C) Ring complex -


3 sets –

 

1. Muscle-up

2. Dips x 1-2

3. Archer x 1 per side

4. Straddle front lever negative



5. Back lever if you got the energy


 

D1) Reverse curls

8x35 reverse curl, 12x35 hammer, 10x35 hammer


 


D2) P-bar complex – 3 total sets, 3 “reps”


1. Push-up

2. Planche push-up

3. L-sit

4. Planche push-up

5. Push-up


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thanks. This explains why I don't know what they are. Can't even do L-sits yet.

 

they're not easy, and I can only hold them for a few seconds, ugh :)

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Weight:182

Workout 12/29/14

 


A) Back squat




Warm-up: 10xbar, 5x95



  • Week four: 3x3x135 [1.5 reppers] @7



B1) Snatch grip romanian deadlift




Warm-up: 10xbar, 5x135



  • Week four: 3x8x185 @6.5



C1) Pistol squat - 4 sets @ 2 reps w/ leg switch @7.5

 



D1) Straddle compression leg lifts x 3 with a 1 second pause


D2) Straddle good morning x 3


D3) Straddle L-sit x 3 secs per side @11 - can't get my body off the ground on these still.


 


E1) Smashers x 10-20


E2) Calves, 3x20x55 – @7


E3) Shin raises


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12/31/14 WORKOUT

 

A1) Overhead press

Perma-warm-up: 10xbar, 5x65, 5x95, 1x115
  • Week four: 5/5/4 x 135 @9
A2) Dumbbell row
  • Week four: 9/9/9 x 75 @8
    B1) Front lever work
  • 5 sets @ 2 seconds

B2) Planche work

  • 5 sets @ 2 seconds

C) Ring complex -

3 sets –
 
1. Muscle-up
2. Dips x 1-2
3. Archer x 1 per side
4. Straddle front lever negative

5. Back lever if you got the energy

 

D1) Reverse curls

3x10x35 hammer curls

 

D2) P-bar complex – 3 total sets, 3 “reps”

1. Push-up
2. Planche push-up
3. L-sit
4. Planche push-up

5. Push-up

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