Convict Conditioning Workout Journal

Date:

Workout No.

Pushups Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5

Intermediate Standard

2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10

Calf Work Progression Standard

3 sets 50 3 sets 40 3 sets 30 2 sets 25 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 1 set 100

Date:

Warmup

Wall Pushups Incline Pushups Kneeling Pushups Half Pushups Full Pushups Close Pushups Uneven Pushups 1-Arm Wall Pushups 1-Arm Bookcase Pushups (42") 1-Arm Bar Pushups W (39") 1-Arm Bar Pushups H (35") Half 1-Arm Desk Pushups (29") 1-Arm Desk Pushups (29") 1/2 Lever Pushups 1/2 One Arm Pushups Lever Pushups One Arm Pushups

1 2 3 4 5 6 7 7.2 7.3 7.5 7.6 7.7 7.8 7.9 8 9 10

Work Set

1 set 10 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 8 1 set 5 1 set 4 1 set 4 1 set 4 1 set 3 1 set 1


2 x 20 4 x 40 2 x 30 4 x 30 2 x 30 4 x 30 2 x 15 4 x 30

Leg Lifts Progression Standard

4 x 100 4 x 90 4 x 80 4 x 70 4 x 60 4 x 50 4 x 45 4 x 50

Warmup

Double Leg Bent - Floor Double Leg Straight - Floor Single Leg Bent Calf Raises Single Leg Straight - Floor Double Leg Bent - Step Double Leg Straight - Step Single Leg Bent - Step Single Leg Straight - Step

1 2 3 4 5 6 7 8

Challenge

Work Set

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5


Progression Standard

2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 45 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10


Warmup

Knee Tucks Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises Flat Straight Leg Raises Hanging Knee Raises Standing 1-Leg Lift Holds Flat Straight Overhead LR Flat Straight Hip Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Straight Leg Raises

1 2 3 4 5 6 6.5 6.7 6.9 7 8 9 10

Shoulderstand Squats Jacknife Squats Supported Squats Half Squats Full Squats Close Squats 2 Chair / Bulgarian Squats Squated Pistols Uneven Squats 1/2 One-Leg Squats Assisted One Leg Squats One-Leg Squats

1 2 3 4 5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

Holds L-Sit Bridge Twist

Workout No.

Pullups Beginner Standard

Beginner Standard

Neck Work



2 sets 20 2 sets 20 2 sets 20 2 sets 15 2 sets 11 2 sets 8 2 sets 8 2 sets 10 2 sets 7 2 sets 6 2 sets 6 2 sets 6 2 sets 5 2 sets 3


Warmup

Door Pulls 45° Ring Pulls Horizontal Pulls Jackknife Pulls Half Pullups Full Pullups Close Pullups 45° One-Arm Ring Pulls Uneven Pullups Archer Pullups (Distance/Depth) 30° One-Arm Ring Pulls 1/2 One Arm Pullups Assisted One Arm Pullups One Arm Pullups

1 1.5 2 3 4 5 6 6.5 7 7.5 7.7 8 9 10

Beginner Standard


Squats Progression Standard

Warmup

Prelim Wrestlers Bridge Full Wrestlers Bridge Prelim Front Bridge Full Front Bridge Side Variations ( L , R )

1 x 20 1 x 20 1 x 20 1 x 20 1 x 20

A B C D E

Work Set

Work Set

Challenge

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5



2 sets 25 2 sets 20 2 sets 15 2 sets 35 2 sets 10 2 sets 10 2 sets 10 2 sets 8 2 sets 10 2 sets 10 2 sets 10 2 sets 10


Warmup

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner Standard



30 sec. 10 sec. 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 4 1 set 3 1 set 1

60 sec. 30 sec. 60 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 9 2 sets 8 2 sets 6 2 sets 4 2 sets 2

120 sec. 60 sec. 120 sec. 2 sets 20 2 sets 20 2 sets 15 2 sets 15 2 sets 12 2 sets 10 2 sets 8 2 sets 6 1 set 5

Warmup

Wall Headstands Crow Stands Wall Handstands V-Pushups Half Handstand Pushups 3/4 Handstand Pushups Handstand Pushups Close Handstand Pushups Uneven Handstand Pushups 1/2 One-Arm HS Pushups Lever Handstand Pushups One-Arm HS Pushups

1 2 3 3.5 4 4.5 5 6 7 8 9 10

Work Set

Challenge

Bridges

Beginner Standard


1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s.

4 x 30 s. 4 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 2 x 60 s. 5 min.

Finger Tip Pushups

Warmup

Horizontal Hang Bar Hang Uneven Hang One Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One Arm Towel Hang

1 2 3 4 5 6 7 8

Work Set

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 8 1 set 8 1 set 8 1 set 6 1 set 6 1 set 3 1 set 1 1 set 3 1 set 2 1 set 1 1 set 1



2 sets 25 3 sets 50 2 sets 20 3 sets 40 2 sets 15 3 sets 30 2 sets 15 2 sets 25 2 sets 15 2 sets 20 1sets 8 1 sets 10 2 sets 10 2 sets 15 2 sets 6 2 sets 10 2 sets 3 2 sets 10 2 sets 6 2 sets 10 2 sets 4 2 sets 8 2 sets 3 2 sets 6 2 sets 3 2 sets 10-30

Warmup

Short Bridges Straight Bridges Angled Bridges Head Bridges Half Bridges Wall Holds Full Bridges Half-Walkdown Bridges One Leg, One Arm Lifts Walkdown Bridges Walkup Bridges Closing Bridges Stand-to-Stand Bridges

1 2 3 4 5 5.5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

Date:

Workout No.

Pushups Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5


2 sets 25 2 sets 20 2 sets 15 2 sets 12 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 10

Calf Work Progression Standard

3 sets 50 3 sets 40 3 sets 30 2 sets 25 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 2 sets 20 1 set 100

Date:

Warmup

Wall Pushups Incline Pushups Kneeling Pushups Half Pushups Full Pushups Close Pushups Uneven Pushups 1-Arm Wall Pushups 1-Arm Bookcase Pushups (42") 1-Arm Bar Pushups W (39") 1-Arm Bar Pushups H (35") Half 1-Arm Desk Pushups (29") 1-Arm Desk Pushups (29") 1/2 Lever Pushups 1/2 One Arm Pushups Lever Pushups One Arm Pushups

1 2 3 4 5 6 7 7.2 7.3 7.5 7.6 7.7 7.8 7.9 8 9 10

Work Set

1 set 10 1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 8 1 set 5 1 set 4 1 set 4 1 set 4 1 set 3 1 set 1


2 x 20 4 x 40 2 x 30 4 x 30 2 x 30 4 x 30 2 x 15 4 x 30

Leg Lifts Progression Standard

4 x 100 4 x 90 4 x 80 4 x 70 4 x 60 4 x 50 4 x 45 4 x 50

Warmup

Double Leg Bent - Floor Double Leg Straight - Floor Single Leg Bent Calf Raises Single Leg Straight - Floor Double Leg Bent - Step Double Leg Straight - Step Single Leg Bent - Step Single Leg Straight - Step

1 2 3 4 5 6 7 8

Challenge

Work Set

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5





Warmup

Knee Tucks Flat Knee Raises Flat Bent Leg Raises Flat Frog Raises Flat Straight Leg Raises Hanging Knee Raises Standing 1-Leg Lift Holds Flat Straight Overhead LR Flat Straight Hip Raises Hanging Bent Leg Raises Hanging Frog Raises Partial Straight Leg Raises Straight Leg Raises

1 2 3 4 5 6 6.5 6.7 6.9 7 8 9 10

Shoulderstand Squats Jacknife Squats Supported Squats Half Squats Full Squats Close Squats 2 Chair / Bulgarian Squats Squated Pistols Uneven Squats 1/2 One-Leg Squats Assisted One Leg Squats One-Leg Squats

1 2 3 4 5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

Holds L-Sit Bridge Twist

Workout No.

Pullups Beginner Standard

Beginner Standard

Neck Work





Warmup

Door Pulls 45° Ring Pulls Horizontal Pulls Jackknife Pulls Half Pullups Full Pullups Close Pullups 45° One-Arm Ring Pulls Uneven Pullups Archer Pullups (Distance/Depth) 30° One-Arm Ring Pulls 1/2 One Arm Pullups Assisted One Arm Pullups One Arm Pullups

1 1.5 2 3 4 5 6 6.5 7 7.5 7.7 8 9 10

Beginner Standard


Squats Progression Standard

Warmup

Prelim Wrestlers Bridge Full Wrestlers Bridge Prelim Front Bridge Full Front Bridge Side Variations ( L , R )

1 x 20 1 x 20 1 x 20 1 x 20 1 x 20

A B C D E

Work Set

Work Set

Challenge

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 10 1 set 8 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5





Warmup

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner Standard



30 sec. 10 sec. 30 sec. 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 5 1 set 4 1 set 3 1 set 1

60 sec. 30 sec. 60 sec. 2 sets 10 2 sets 10 2 sets 10 2 sets 10 2 sets 9 2 sets 8 2 sets 6 2 sets 4 2 sets 2

120 sec. 60 sec. 120 sec. 2 sets 20 2 sets 20 2 sets 15 2 sets 15 2 sets 12 2 sets 10 2 sets 8 2 sets 6 1 set 5

Warmup

Wall Headstands Crow Stands Wall Handstands V-Pushups Half Handstand Pushups 3/4 Handstand Pushups Handstand Pushups Close Handstand Pushups Uneven Handstand Pushups 1/2 One-Arm HS Pushups Lever Handstand Pushups One-Arm HS Pushups

1 2 3 3.5 4 4.5 5 6 7 8 9 10

Work Set

Challenge

Bridges

Beginner Standard


1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s. 1 x 10 s.

4 x 30 s. 4 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 3 x 60 s. 2 x 60 s. 5 min.

Finger Tip Pushups

Warmup

Horizontal Hang Bar Hang Uneven Hang One Arm Bar Hang Towel Hang Twin Towel Hang Uneven Towel Hang One Arm Towel Hang

1 2 3 4 5 6 7 8

Work Set

Challenge

Beginner Standard

1 set 10 1 set 10 1 set 8 1 set 8 1 set 8 1 set 6 1 set 6 1 set 3 1 set 1 1 set 3 1 set 2 1 set 1 1 set 1



2 sets 25 3 sets 50 2 sets 20 3 sets 40 2 sets 15 3 sets 30 2 sets 15 2 sets 25 2 sets 15 2 sets 20 1sets 8 1 sets 10 2 sets 10 2 sets 15 2 sets 6 2 sets 10 2 sets 3 2 sets 10 2 sets 6 2 sets 10 2 sets 4 2 sets 8 2 sets 3 2 sets 6 2 sets 3 2 sets 10-30

Warmup

Short Bridges Straight Bridges Angled Bridges Head Bridges Half Bridges Wall Holds Full Bridges Half-Walkdown Bridges One Leg, One Arm Lifts Walkdown Bridges Walkup Bridges Closing Bridges Stand-to-Stand Bridges

1 2 3 4 5 5.5 6 6.5 6.7 7 8 9 10

Work Set

Challenge

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Convict Conditioning Workout Journal

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