F7 GST A

Total time:   

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x20s

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Single Bar Dip 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST A

Total time:   77:30

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x15s

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Single Bar Dip 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST A

Total time:   77:30

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x15s

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Single Bar Dip 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST B

Note: Body a little achy today. Not feeling super strong but powered through.

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 11s
Set 2 - 10s
Set 3 - 10s
Set 4 - s
Set 5 - s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Went to bent leg straddle. Amazing how much strength Ifve lost.
Set 4 - 15s
Set 5 - 14s
Stop the set when hips start to fall

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 10s
Set 2 - 8s leaning forward and hips high, not just knees lifted.
Set 3 - 7s couldn't keep hips up very long at all. More limited by forearm pain than anything else

Finisher
Advanced Frog
Set 1 - 24s sharp forearm pain upon release. Moly. Last time set was 16s though. Felt strong. Hips high, pressing down hard.
Set 2 - 22s good sets. Strong.

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F7 GST A

Total time:   77:30

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x15s

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Single Bar Dip 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone