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7/23/2019 Convict Conditioning Workout Journal 2011-08
1/27
Pushup_LegLift
Page 1
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
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Pushup_LegLift
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7.5 One Arm Incline Pushups 1 set 5
8 1/2 One Arm Pushups 1 set 5
9 Lever Pushups 1 set 5
10 One Arm Pushups 1 set 5
Extras:Calf Work
Leg Lift Series Beginner
1 Knee Tucks 1 set 10
2 Flat Knee Raises 1 set 10
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Pushup_LegLift
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3 Flat Bent Leg Raises 1 set 10
4 Flat Frog Raises 1 set 8
5 Flat Straight Leg Raises 1 set 5
6 Hanging Knee Raises 1 set 5
6.5 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
10 Straight Leg Raises 1 set 5
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Pushup_LegLift
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AIntermediate
Warm-ups
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 (Both Sides)
ProgressionStandard
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Pushup_LegLift
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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)
IntermediateWarm-ups
2 sets 25 3 sets 40
2 sets 20 3 sets 35
ProgressionStandard
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Pushup_LegLift
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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
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Pushup_LegLift
Page 7
updated 08-01-2011
Work Set Challenge
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Pushup_LegLift
Page 8
Work Set Challenge
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Pushup_LegLift
Page 9
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Pullup_Squat
Page 10
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
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Pullup_Squat
Page 11
8 1/2 One Arm Pullups 1 set 4
9 Assisted One Arm Pullups 1 set 3
10 One Arm Pullups 1 set 1
Extras:Neck Work
Squat Series Beginner
1 Shoulderstand Squats 1 set 10
2 Jacknife Squats 1 set 10
3 Supported Squats 1 set 10
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Pullup_Squat
Page 12
4 Half Squats 1 set 8
5 Full Squats 1 set 5
6 Close Squats 1 set 5
6.5 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
10 One-Leg Squats 1 set 5
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Pullup_Squat
Page 13
BIntermediate
Warm-ups
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 (Both Sides)
ProgressionStandard
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Pullup_Squat
Page 14
2 sets 6 2 sets 8 (Both Sides)
2 sets 5 2 sets 7 (Both Sides)
2 sets 3 4 sets 6 (Both Sides)
IntermediateWarm-ups
2 sets 25 3 sets 50
2 sets 20 3 sets 40
2 sets 15 3 sets 30
ProgressionStandard
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Pullup_Squat
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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)
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Pullup_Squat
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Work Set Challenge
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Pullup_Squat
Page 18
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Bridge_Handstand
Page 19
DATE
Handstand Seri Beginner
1 Wall Headstands 30 sec,
2 Crow Stands 10 sec.
3 Wall Handstands 30 sec.
3.5 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
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Bridge_Handstand
Page 20
7 Uneven Handstand Pushups 1 set 5
8 1/2 One-Arm HS Pushups 1 set 4
9 Lever Handstand Pushups 1 set 3
10 One-Arm HS Pushups 1 set 1
Extras:Grip Work
Bridge Series Beginner
1 Short Bridges 1 set 10
2 Straight Bridges 1 set 10
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Bridge_Handstand
Page 21
3 Angled Bridges 1 set 8
4 Head Bridges 1 set 8
5 Half Bridges 1 set 8
6 Full Bridges 1 set 6
6.5 Half-Walkdown Bridges 1 set 3
7 Walkdown Bridges 1 set 3
8 Walkup Bridges 1 set 2
9 Closing Bridges 1 set 1
10 Stand-to-Stand Bridges 1 set 1
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Bridge_Handstand
Page 22
CIntermediate
Warm-ups
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 (Both Sides)
ProgressionStandard
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Bridge_Handstand
Page 23
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.
IntermediateWarm-ups
2 sets 25 3 sets 50
2 sets 20 3 sets 40
ProgressionStandard
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Bridge_Handstand
Page 24
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
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Bridge_Handstand
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Work Set Challenge
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Bridge_Handstand
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Work Set Challenge
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Bridge_Handstand
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