Convict Conditioning Workout Journal

March 2, 2017 | Author: MihadNageeb | Category: N/A
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Short Description

Bodyweight Workout Journal...

Description

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

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

Intermediate Standard

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

3 sets 40 3 sets 35 3 sets 30 3 sets 25 2 sets 20 2 sets 15 60 sec. 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 30

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

Intermediate Standard

Progression Standard

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

3 sets 40 3 sets 30 3 sets 30 3 sets 20 2 sets 15 2 sets 10 2 sets 10 3 sets 15 2 sets 9 2 sets 8 2 sets 10 2 sets 8 2 sets 7 4 sets 6

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

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

Intermediate Standard

Progression Standard

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

3 sets 50 3 sets 40 3 sets 30 2 sets 50 2 sets 30 2 sets 20 2 sets 20 2 sets 10 2 sets 20 2 sets 20 2 sets 20 2 sets 50

Warmup

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner Standard

Intermediate Standard

Progression 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

Progression 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

Intermediate Standard

Progression Standard

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

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

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

Intermediate Standard

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

3 sets 40 3 sets 35 3 sets 30 3 sets 25 2 sets 20 2 sets 15 60 sec. 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 15 2 sets 30

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

Intermediate Standard

Progression Standard

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

3 sets 40 3 sets 30 3 sets 30 3 sets 20 2 sets 15 2 sets 10 2 sets 10 3 sets 15 2 sets 9 2 sets 8 2 sets 10 2 sets 8 2 sets 7 4 sets 6

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

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

Intermediate Standard

Progression Standard

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

3 sets 50 3 sets 40 3 sets 30 2 sets 50 2 sets 30 2 sets 20 2 sets 20 2 sets 10 2 sets 20 2 sets 20 2 sets 20 2 sets 50

Warmup

Work Set

Challenge

Squatted Leg Extensions

Date:

Workout No.

Handstands

Grip Work

Beginner Standard

Intermediate Standard

Progression 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

Progression 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

Intermediate Standard

Progression Standard

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

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

19

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Some cells or styles in this workbook contain formatting that is not supported by the selected file format. These formats will be converted to the closest format available.

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