W10 - Never Give Up ! Bar brothers' style !

Hi guys ! Now let's keep on the good work ! 

This week I'm gonna highlight a few discoveries I've made in the world of Calisthenics :

1. Convict Conditioning

I found that book while surfing online : Paul Wade, AKA "The Coach" has spent more than 20 years in jail. During this time he perfected his calisthenics and is now sharing this knowledge.

"Convict Conditioning is a book of bodyweight only training. It utilizes six training exercises, each having ten different variations. The six exercises are called "the Big Six", and they are one-arm pushup, one legged squat (pistol squat), one-arm pullup, hanging straight leg raise, stand-to-stand bridge, and one-arm handstand pushup. You don't start with these exercises, but rather easier versions, and they represent the ultimate goal of the workout.

The workout is structured so that each exercise of the Big Six is divided into ten steps, the final step being the exercises listed earlier. As a general rule, the first steps are the easiest and you move gradually to more challenging variations. For example, you start the pushups series with standing pushups against the wall, and progress from there into incline pushups against a table, then kneeling pushpus, and so on until you reach the one-arm pushup."

The presentation is very clear, and dividing the big-6 into 10 steps makes it really accessible. I'll add-up some of these after doing my Freeletics workout. I've already started doing "close push-up" and dips on horizontal bar. Until week 15, Freeletics Coach is the backbone of my workout. After that, well let's see !

The e-book is pretty cheap and can be found here.

2. Dominik Sky workout

He's performing really amazing calisthenics ! Check out this video !

3. Body transofrmation after 10 weeks

Here is a first picture of my body changes. In 10 weeks I've gained more than 2Kg, and I'm not gonna stop there ! Hehe

23/06 Mon
REST

24/06 Tue
Artemis : 31.11 (New PB!)

25/06 Wed
Poseidon : 3.59 (New PB!)
Diamond push-up (close push-up) :3x10
Dips on horiz. bar : 3x10
Body weight rows : 2x20


26/06 Thu
Artemis : 30.01 (New PB!)

27/06 Fri
4 Hours night-hike !

28/06 Sat
REST

29/06 Sun
Kentauros : 57.45* (First time so New PB!)
This is the 1st time I have to do this workout and I hope the last.
I was so out of breath I had to stop several times. Weather was very hot with little wind which made the exercise even harder. But I did not give up, that's the good part !