Rocco and Abby at Cirque Off

fun!

Rocco and Abby at Cirque Off, way back when

was a lot of fun, at some point I'll split this into 2 videos, maybe

1 arm

Finally got the strength back to do this again. I thought I better video it before I lose it again.

Legs

1 minute handstand!

100 alternating 1 leg squats
100 stair calf raise
12 minutes

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Shoulders, lats

3 sets:
"1 arm" pull-ups, swing,shoulder,bicep
X,X,X
Freestanding HSPU
4,1+3,2
5 count in front/back lever
4+,5,5
Planche or pressup
X,x,X

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

30 second 1 foot rola bola
3 every other beat kickups
5 backcross
1 minute chest to wall handstand

Run 800m

3 sets:
15,12,9 reps per leg 50lb pistols
25 situps

Run 800m
23:45

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

25 walking lunge steps
20 pull-ups
50 20" box jumps
20 double-unders
25 ring dips
20 knees to elbows
30 dumbell swings, 72lb
30 situps
20 35lb dumbell squat cleans
25 back extensions
20 bouncy pushups
3x10 pull-ups

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

3 rounds
Run 400m
25 50lb dumb swing
2+10 L pull-ups
13:20

10 backcross
3 fast kickup

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Snatch 7 sets
95-120-120-120-120-130

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

20 minutes
5 thruster
7 hang power clean
10 sumo deadlift highpull
6 rounds

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

100 pike pull-ups
100 triangle push-ups
100 sit-ups
100 squats

16 minutes!

Breakthrough-5 kickups, long planche hold

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Push jerk
3-3-3-3-3
One arm barbell push jerk
70-50-65-70-80 - last set had rest between reps, was a little too much weight

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Four rounds:
70alb 100ft walking lunge
30 24" box jumps
18 35lb weighted pull-ups
36 minutes

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

6 rounds:
Run 400m
25 burpees
43 min

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

Clean and jerk
1111111
95-135-145-150-150-150f

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

21-15-9 reps of
135 lb clean
L Pullup
Planche training pushups
-25 minutes

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
planche training

Workout-
1 mile, 800 meter, 400 meter run
21, 15, 9 95lb barbell thruster
21, 15, 9 pull-ups
39:27

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Weighted pull-ups
1 1 1 1 1 1 1
65 95 143f 110 110 95 100 95

planche training in between. I'm very close again!?

10 second tuck planche

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Overhead squat
3-3-3-3-3
95-100-110-120-100

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Rocco the Acrobat
-roccotheacrobat.com-
-starcomedy.com-

Talent

Rocco's promo video - incredible acrobatic stunts, including footage from canada and a full front planche

Rocco learning kickups

club kickups while juggling