Convict Conditioning Workout Journal 2011-08

Pushup_LegLift

DATE

Pushup Series

Beginner

1

Wall Pushups

1 set 10

2

Incline Pushups

1 set 10

3

Kneeling Pushups

1 set 10

4

Half Pushups

1 set 8

5

Full Pushups

1 set 5

6

Close Pushups

1 set 5

7

Uneven Pushups

1 set 5

Page 1

Pushup_LegLift

7 .5

One Arm Incline Pushups

1 set 5

8

1/2 One Arm Pushups

1 set 5

9

Lever Pushups

1 set 5

One Arm Pushups

1 set 5

10

Extras:Calf Work

Leg Lift Series

Beginner

1

Knee Tucks

1 set 10

2

Flat Knee Raises

1 set 10

Page 2

Pushup_LegLift

3

Flat Bent Leg Raises

4

Flat Frog Raises

1 set 8

5

Flat Straight Leg Raises

1 set 5

6

Hanging Knee Raises

1 set 5

Standing Single Leg Lift Hold

30 sec.

7

Hanging Bent Leg Raises

1 set 5

8

Hanging Frog Raises

1 set 5

9

Partial Straight Leg Raises

1 set 5

Straight Leg Raises

1 set 5

6.5

10

Page 3

1 set 10

Pushup_LegLift

A Intermediate

Progression Standard

2 sets 25

3 sets 50

2 sets 20

3 sets 40

2 sets 15

3 sets 30

2 sets 12

2 sets 25

2 sets 10

2 sets 20

2 sets 10

2 sets 20

2 sets 10

2 sets 20

Warm-ups

(Both Sides)

Page 4

Pushup_LegLift

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

1 set 100

(Both Sides)

Intermediate

Progression Standard

2 sets 25

3 sets 40

2 sets 20

3 sets 35

Warm-ups

Page 5

Pushup_LegLift

2 sets 15

3 sets 30

2 sets 12

3 sets 25

2 sets 10

2 sets 20

2 sets 10

2 sets 15

60 sec.

90 sec.

2 sets 10

2 sets 15

2 sets 10

2 sets 15

2 sets 10

2 sets 15

2 sets 10

2 sets 30

Page 6

Pushup_LegLift

updated 08-01-2011

Work Set

Challenge

Page 7

Pushup_LegLift

Work Set

Challenge

Page 8

Pushup_LegLift

Page 9

Pullup_Squat

DATE

Pullup Series

Beginner

1

Door Pulls

1 set 10

2

Horizontal Pulls

1 set 10

3

Jackknife Pulls

1 set 10

4

Half Pullups

1 set 8

5

Full Pullups

1 set 5

6

Close Pullups

1 set 5

7

Uneven Pullups

1 set 5

Page 10

Pullup_Squat

8

1/2 One Arm Pullups

1 set 4

9

Assisted One Arm Pullups

1 set 3

One Arm Pullups

1 set 1

10

Extras:Neck Work

Squat Series

Beginner

1

Shoulderstand Squats

1 set 10

2

Jacknife Squats

1 set 10

3

Supported Squats

1 set 10

Page 11

Pullup_Squat

4

Half Squats

1 set 8

5

Full Squats

1 set 5

6

Close Squats

1 set 5

Two Chair & Bulgarian Squats

1 set 5

7

Uneven Squats

1 set 5

8

1/2 One-Leg Squats

1 set 5

9

Assisted One Leg Squats

1 set 5

One-Leg Squats

1 set 5

6.5

10

Page 12

Pullup_Squat

B Intermediate

Progression Standard

2 sets 20

3 sets 40

2 sets 20

3 sets 30

2 sets 15

3 sets 20

2 sets 11

2 sets 15

2 sets 8

2 sets 10

2 sets 8

2 sets 10

2 sets 7

2 sets 9

Warm-ups

(Both Sides)

Page 13

Pullup_Squat

2 sets 6

2 sets 8

(Both Sides)

2 sets 5

2 sets 7

(Both Sides)

2 sets 3

4 sets 6

(Both Sides)

Intermediate

Progression Standard

2 sets 25

3 sets 50

2 sets 20

3 sets 40

2 sets 15

3 sets 30

Warm-ups

Page 14

Pullup_Squat

2 sets 35

2 sets 50

2 sets 10

2 sets 30

2 sets 10

2 sets 20

2 sets 10

2 sets 15

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 20

(Both Sides)

2 sets 10

2 sets 50

(Both Sides)

Page 15

Pullup_Squat

Work Set

Challenge

Page 16

Pullup_Squat

Work Set

Challenge

Page 17

Pullup_Squat

Page 18

Bridge_Handstand

DATE

Handstand Seri 

Beginner

1

Wall Headstands

30 sec,

2

Crow Stands

10 sec.

3

Wall Handstands

30 sec.

Quarter Handstand Pushups

1 set 5

4

Half Handstand Pushups

1 set 5

5

Handstand Pushups

1 set 5

6

Close Handstand Pushups

1 set 5

3.5

Page 19

Bridge_Handstand

7

Uneven Handstand Pushups

1 set 5

8

1/2 One-Arm HS Pushups

1 set 4

9

Lever Handstand Pushups

1 set 3

One-Arm HS Pushups

1 set 1

10

Extras:Grip Work

Bridge Series

Beginner

1

Short Bridges

1 set 10

2

Straight Bridges

1 set 10

Page 20

Bridge_Handstand

3

Angled Bridges

1 set 8

4

Head Bridges

1 set 8

5

Half Bridges

1 set 8

6

Full Bridges

1 set 6

Half-Walkdown Bridges

1 set 3

7

Walkdown Bridges

1 set 3

8

Walkup Bridges

1 set 2

9

Closing Bridges

1 set 1

Stand-to-Stand Bridges

1 set 1

6.5

10

Page 21

Bridge_Handstand

C Intermediate

Progression Standard

60 sec.

120 sec.

30 sec.

60 sec.

60 sec.

120 sec.

2 sets 10

2 sets 20

2 sets 10

2 sets 20

2 sets 10

2 sets 15

2 sets 9

2 sets 12

Warm-ups

(Both Sides)

Page 22

Bridge_Handstand

2 sets 8

2 sets 10

(Both Sides)

2 sets 6

2 sets 8

(Both Sides)

2 sets 4

2 sets 6

(Both Sides)

2 sets 2

1 set 5

(Both Sides)

Rep1

Rep1

Sport  Trainer

CoC

#1 #1.5 #2

Hold

sec.

Intermediate

Progression Standard

2 sets 25

3 sets 50

2 sets 20

3 sets 40

Warm-ups

Page 23

Bridge_Handstand

2 sets 15

3 sets 30

2 sets 15

2 sets 25

2 sets 15

2 sets 20

2 sets 10

2 sets 15

2 sets 6

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

Page 24

Bridge_Handstand

Work Set

Challenge

Page 25

Bridge_Handstand

Work Set

Challenge

Page 26

Bridge_Handstand

Page 27