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Adam R Mundorf -- Training Log

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Off Day
  • Been super busy with work so not much time to workout. I'll possibly resume the RoP on Wednesday, my day off. I still do some form of mobility work everyday though.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Passive Bar Hanging
  • Explosive Push ups
    • Warm Up Sets
      • 2 x 3 Kneeling Pop Ups
    • Work Sets
      • 4 x 3 Single Clap Pushup
8 minute walk
  • Push ups
    • Warm Up Sets
      • 1 x 5 Incline Pushup
      • 1 x 5 Kneeling Pushup
    • Work Sets
      • 2 x 5 Full Pushup
        • The mobility gained by doing proper form push ups is really shocking. I'm talking about unbelievable ROM and I already had decent ROM.
        • I really focused on the moving plank. 2 seconds down/Pause/2 seconds up.
        • I kept the elbows tight to the body, gripped the ground using the whole hand and pulled myself down into the push up -- activating the lat.
  • Grip Work
    • Warm Up
      • 2 x 10 Eagle Claws
      • Joint Circles
    • Fingertip Pushups
      • Warm Up
        • 1 x 10 Wall Fingertip Pushup
      • Work Sets
        • 3 x 5 Kneeling Fingertip Pushup
    • Bar Hangs
      • Work Sets
        • 1 x 50 sec Two Handed Bar Hang
        • 3 x 45 sec Two Handed Bar Hang
  • Spinal Rocking
    • 8 min of Spinal Rocking touching toes to floor behind head
6 minute walk
  • Leg Raises
    • Warm Up
      • 2 x 5 Lying Bent Leg Raise
    • Work Sets
      • 2 x 5 Lying Straight Leg Raise
Trifecta Stretching
  • Straight Bridge Hold
  • Bent Leg L-Sit on Chair
  • Twist Hold
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Chin Ups
    • Warm Up
      • 1 x 10 Vertical Pulls
    • Work Sets
      • 1 x 5 Chin Up
      • 1 x 3 Chin Up
        • I did 2 seconds up. 2 second pause. 2 Seconds down. 1 second pause.
        • Really amped up the difficulty with the slow reps.
  • Jumping
    • Warm Up
      • Crawling
    • Work Sets
      • 4 x 3 Vertical Leaps
5 minute walk
  • Squats
    • Warm Up
      • 1 x 10 Amosov Squats
    • Work Sets
      • 1 x 5 Full Squat
      • 1 x 3 Full Squat
        • These were pretty difficult. It's hard to keep my back straight. I'll need to work on mobility and flexibility a bit.
  • Calves
    • Warm Up
      • Ankle Circles
    • Work Sets
      • 2 x 20 Bent Leg Calf Raise
        • Stretched ankles out in between sets.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Handstands
    • Warm Up
      • 2 x 10 sec Crow Stands
    • Work Sets
      • 3 x 30 sec Wall Handstand Hold
  • Grip
    • Warm Up
      • Joint Circles
      • 2 x 10 Eagle Claws
    • Fingertip Push ups
      • Warm Up
        • 1 x 10 Wall Fingertip Push Ups
      • Work Sets
        • 2 x 5 Kneeling Fingertip Push Ups
    • Bar Hang
      • Warm Up
        • Joint Circles
      • Work Sets
        • 2 x 50 sec Two Handed Bar Hang
        • 2 x 45 sec Two Handed Bar Hang
  • Bridges
    • Warm Up
      • 1 x 10 Short Bridge
    • Work Sets
      • 2 x 10 Straight Bridge
  • Trifecta
    • Short Bridge
    • Bent Leg L-Sit on Chair
    • Twist Hold
 
Convict Conditioning
  • Warm Up
    • Joint Circles
  • Explosive Push ups
    • Warm Up Sets
      • 2 x 3 Kneeling Pop Ups
    • Work Sets
      • 4 x 3 Single Clap Pushup
5 minute walk
  • Push ups
    • Warm Up Sets
      • 1 x 5 Incline Pushup
      • 1 x 5 Kneeling Pushup
    • Work Sets
      • 2 x 5 Full Pushup
        • The mobility gained by doing proper form push ups is really shocking. I'm talking about unbelievable ROM and I already had decent ROM.
        • I really focused on the moving plank. 2 seconds down/Pause/2 seconds up.
        • I kept the elbows tight to the body, gripped the ground using the whole hand and pulled myself down into the push up -- activating the lat.
  • Grip Work
    • Warm Up
      • 2 x 10 Eagle Claws
      • Joint Circles
    • Fingertip Pushups
      • Warm Up
        • 1 x 10 Wall Fingertip Pushup
      • Work Sets
        • 2 x 5 Kneeling Fingertip Pushup
    • Bar Hangs
      • Work Sets
        • 2 x 50 sec Two Handed Bar Hang
        • 2 x 45 sec Two Handed Bar Hang
  • Spinal Rocking
    • 5 min of Spinal Rocking touching toes to floor behind head
5 minute walk
  • Leg Raises
    • Warm Up
      • 2 x 5 Lying Bent Leg Raise
    • Work Sets
      • 2 x 5 Lying Straight Leg Raise
Trifecta Stretching
  • Straight Bridge Hold
  • Bent Leg L-Sit on Chair
  • Twist Hold
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Chin Ups
    • Warm Up
      • 1 x 10 Vertical Pulls
    • Work Sets
      • 1 x 5 Chin Up
      • 1 x 3 Chin Up
        • I did 2 seconds up. 2 second pause. 2 Seconds down. 1 second pause.
        • Really amped up the difficulty with the slow reps.
  • Jumping
    • Warm Up
      • Crawling
    • Work Sets
      • 4 x 3 Vertical Leaps
5 minute walk
  • Squats
    • Warm Up
      • 1 x 10 Amosov Squats
    • Work Sets
      • 1 x 5 Full Squat
      • 1 x 3 Full Squat
        • These were pretty difficult. It's hard to keep my back straight. I'll need to work on mobility and flexibility a bit.
  • Calves
    • Warm Up
      • Ankle Circles
    • Work Sets
      • 2 x 20 Bent Leg Calf Raise
        • Stretched ankles out in between sets.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Handstands
    • Warm Up
      • 2 x 10 sec Crow Stands
    • Work Sets
      • 3 x 30 sec Wall Handstand Hold
  • Grip
    • Warm Up
      • Joint Circles
      • 2 x 10 Eagle Claws
    • Fingertip Push ups
      • Warm Up
        • 1 x 10 Wall Fingertip Push Ups
      • Work Sets
        • 3 x 5 Kneeling Fingertip Push Ups
    • Bar Hang
      • Warm Up
        • Joint Circles
      • Work Sets
        • 2 x 50 sec Two Handed Bar Hang
        • 2 x 45 sec Two Handed Bar Hang
  • Bridges
    • Warm Up
      • 1 x 10 Short Bridge
    • Work Sets
      • 2 x 10 Straight Bridge
  • Did some forward bend mobility
    • Pretty much this but I did it slower.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
  • Explosive Push ups
    • Warm Up Sets
      • 2 x 3 Kneeling Pop Ups
    • Work Sets
      • 4 x 3 Single Clap Pushup
10 minute walk
  • Push ups
    • Warm Up Sets
      • 1 x 5 Incline Pushup
      • 1 x 5 Kneeling Pushup
    • Work Sets
      • 2 x 6 Full Pushup
  • Grip Work
    • Warm Up
      • 2 x 10 Eagle Claws
      • Joint Circles
    • Fingertip Pushups
      • Warm Up
        • 1 x 10 Wall Fingertip Pushup
      • Work Sets
        • 3 x 5 Kneeling Fingertip Pushup
    • Bar Hangs
      • Work Sets
        • 4 x 50 sec Two Handed Bar Hang
  • Spinal Rocking
    • 7 min of Spinal Rocking touching toes to floor behind head
10 minute walk
  • Leg Raises
    • Warm Up
      • 2 x 5 Lying Bent Leg Raise
    • Work Sets
      • 2 x 7 Lying Straight Leg Raise
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Chin Ups
    • Warm Up
      • 1 x 10 Vertical Pulls
    • Work Sets
      • 1 x 5 Chin Up
      • 1 x 4 Chin Up
  • Jumping
    • Warm Up
      • Crawling
    • Work Sets
      • 4 x 3 Vertical Leaps
  • Squats
    • Warm Up
      • 1 x 10 Amosov Squats
    • Work Sets
      • 2 x 5 Full Squat
  • Calves
    • Warm Up
      • Ankle Circles
    • Work Sets
      • 3 x 20 Bent Leg Calf Raise
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Handstands
    • Warm Up
      • 2 x 10 sec Crow Stands
    • Work Sets
      • 3 x 35 sec Wall Handstand Hold
  • Grip
    • Warm Up
      • Joint Circles
      • 2 x 10 Eagle Claws
    • Fingertip Push ups
      • Warm Up
        • 1 x 10 Wall Fingertip Push Ups
      • Work Sets
        • 2 x 5 Kneeling Fingertip Push Ups
    • Bar Hang
      • Warm Up
        • Joint Circles
      • Work Sets
        • 4 x 50 sec Two Handed Bar Hang
  • Bridges
    • Warm Up
      • 1 x 10 Short Bridge
    • Work Sets
      • 2 x 12 Straight Bridge
  • Did some forward bend mobility
 
thegoldengod said:
I started incorporating 1 curl with every goblet squat as well, I'm using a 24kg, and noticed some pretty good bicep development from that alone. I also feel it helps engage the glutes to practice better form when the curl is at the bottom.

Have you noticed any benefits from the curl on the goblet squat?
Click to expand...
Yeah, my biceps got some development from it. It also made the bottom position of the squat feel more comfortable for me. Like I really owned the movement.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
  • Explosive Push ups
    • Warm Up Sets
      • 2 x 3 Kneeling Pop Ups
    • Work Sets
      • 4 x 3 Single Clap Pushup
5 minute walk
  • Push ups
    • Warm Up Sets
      • 1 x 5 Incline Pushup
      • 1 x 5 Kneeling Pushup
    • Work Sets
      • 2 x 6 Full Pushup
  • Grip Work
    • Warm Up
      • 2 x 10 Eagle Claws
      • Joint Circles
    • Fingertip Pushups
      • Warm Up
        • 1 x 10 Wall Fingertip Pushup
      • Work Sets
        • 3 x 5 Kneeling Fingertip Pushup
    • Bar Hangs
      • Work Sets
        • 4 x 50 sec Two Handed Bar Hang
  • Spinal Rocking
    • 7 min of Spinal Rocking touching toes to floor behind head
5 minute walk
  • Leg Raises
    • Warm Up
      • 2 x 5 Lying Bent Leg Raise
    • Work Sets
      • 2 x 7 Lying Straight Leg Raise
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Chin Ups
    • Warm Up
      • 1 x 10 Vertical Pulls
    • Work Sets
      • 1 x 5 Chin Up
      • 1 x 4 Chin Up
  • Jumping
    • Warm Up
      • Crawling
    • Work Sets
      • 4 x 3 Vertical Leaps
5 Minute Walk
  • Squats
    • Warm Up
      • 1 x 10 Amosov Squats
    • Work Sets
      • 2 x 5 Full Squat
  • Calves
    • Warm Up
      • Ankle Circles
    • Work Sets
      • 3 x 20 Bent Leg Calf Raise
 
Last edited:
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