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
Intermediate Standard
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
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
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
Intermediate 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
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
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
Intermediate Standard
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
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
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
Intermediate 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
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
Compatibility Report for Convict_Conditioning_Workout_Journal_2012-02-03.xls Run on 29/11/2012 22:54 The following features in this workbook are not supported by earlier versions of Excel. These features may be lost or degraded when you save this workbook in an earlier file format.
# of occurrences
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Minor loss of fidelity
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