F7 GST A

Total time: 58:45 (2+min faster than last workout, supersetted all four movements. Good pace and good output.  Felt very strong today.)

REHAB WORK: 0:00 - 17:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

4 movements supersetted 18:30-58:45

sPL 21:00 - 47:30 paced well. (N/A today. Supersetted all 4 movements)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 68:15 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Hamstring/Glutes

Total: 

REHAB WORK 0:00-16:30

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

Lying DB Overhead Pulses 2x20/10lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  25 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out) always in plank to switch hand positions

Jumping Rope 3 rounds @ 1 min each

1 min hops

1 min heel touches

1 min leg lifts

SLS 17:00 - 25:45 

SLS/Cossacks 3x5r each variation (5  SLS on each leg, immediately 5r Cossacks = 1 set) 

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Hip Thrust/Swiss Ball Ham Curls Supersets 27:00 - 35:00

BB @ 135 x 10/Swiss x 10

BB @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Free weights WAY harder than Smith machine. Holy crap. 

Prone Hamstring Curls SKIPPED TODAY

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

Calf Raises 36:45 - 46:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL) 48:00- 63:00

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time: 61:15 (7:00 faster than last workout, supersetted all four movements. Good pace and good output.  Felt very strong today.)

REHAB WORK: 0:00 - 19:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 21:00 - 47:30 paced well. (N/A today. Supersetted all 4 movements)

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 68:15 (N/A today. Supersetted all 4 movements)

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Deadlift

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

56lb X 8r per arm

56lb X 8r per arm

56lb X 8r per arm

5 hip articulations per leg between sets

Sumo Deadift 

225 x 6

355 x 3

325 x 5

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time: 68:15 (almost 12:00 slower than last workout, but added extra sets on every exercise. Good pace and good output.  Felt very strong today.)

REHAB WORK: 0:00 - 19:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 21:00 - 47:30 paced well. Right on time at 4th set. 

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:15- 68:15

Supersetted HBP with RC. 

HBP/PE: 5x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Last set only 7.  Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Explosive Work

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

Plyos 

Broad jumps from knees/Rebound Broad Jumps- Supersetted

 3 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Weighted Bench Lateral Step-ups/Lateral Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

Weighted Bench Step-ups/Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time: 56:30 (almost 8:00 faster than last workout, plus better pace and stronger output.  Felt very strong today. Maybe go to 5 sets next week)

REHAB WORK: 0:00 - 18:45

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Cuban Presses X 15r 12.5 lb DB

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 20:30 - 41:45

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x20s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x20s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  43:15- 56:30

Supersetted HBP with RC. 

HBP/PE: 4x10r Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Hamstring/Glute

Total: didn't time today

REHAB WORK 0:00-20:00

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

Lying DB Overhead Pulses 2x20/10lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  25 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out) always in plank to switch hand positions

SLS  22:00 - 35:45 (Didn't do today- tried some glute activation)

SLS/SE5: 3x6r good warm up 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Hip Thrust/Swiss Ball Ham Curls Supersets

Smith @ 90 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Prone Hamstring Curls 36:45 - 46:30

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

125 x 12 good set. Higher weight, more reps on all sets. 

Calf Raises 47:45 - 56:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Total time: 65:00 (Same time as last workout, but better pace and stronger output. Awesome pace. Felt very strong today.)

Slight forearm pain today, but not too bad. Very strong. Went a bit long. 

REHAB WORK: 0:00 - 24:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Rotator complex 20r per direction 25lbs inside, 20lbs outside

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 25:00 - 47:00

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x20s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x20s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:00- 65:00

Supersetted HBP with RC. 

HBP/PE: 4x10r last set only 8. Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Q

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F7 GST A

Total time: 65:00 (shaved almost 8:00 from Monday. Awesome pace.)

Slight forearm pain today, but not too bad. Very strong. Went a bit long. 

REHAB WORK: 0:00 - 25:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Rotator complex 20r per direction 25lbs inside, 20lbs outside

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 25:30 - 47:00

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x20s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x20s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  49:00- 65:00

Supersetted HBP with RC. 

HBP/PE: 4x10r last set only 8. Perfect form. 

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume.) 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Explosive Work

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

Plyos 

Broad jumps from knees/Rebound Broad Jumps- Supersetted

 3 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Weighted Bench Lateral Step-ups/Lateral Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

Weighted Bench Step-ups/Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

MN (Supersetted w/SL) 

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s 

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

     

Sent from my iPhone

F7 GST A

Total time: Didn't time today. 

Slight forearm pain today, but not too bad. Awesome pace today. Very strong. Went a bit long. 

REHAB WORK: 0:00 - 25:45

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Rotator complex 20r per direction 25lbs inside, 20lbs outside

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

Wrist conditioning series 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

sPL 27:00 - 50:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x20s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x20s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  52:30- 73:15

Supersetted HBP with RC. 

HBP/PE: 4x10r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

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F7 GST A

Total time: Didn't time today. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Rotator complex 20r per direction 15lbs

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 0- 25:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x20s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x20s All sets strong today. Great tension. Keep shoulders back and lats engaged. Progress a level next week. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  27:00- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x10r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

Sent from my iPhone

F7 GST A

Total time: Didn't time today. 

Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable pull downs #4 hole x 20 @ 70 lb

Cable pull downs #1 hole x 20 @ 70 lb

(Kneeling, forehead against bar, slow and controlled)

Rotator complex 20r per direction 15lbs

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 0- 25:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 10 reps dry humps. Tough today!

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  27:00- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x10r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Pull-ups-slightly wider than shoulder width (ease in-first time doing pull ups since shoulder injury. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone