BAS

Time: Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 6/60s tempting to shift weight to feet. Alternate legs elevated off bar. Strong set.
BW x 6/60s Alternate legs elevated off bar. Straight through
BW x 6/60s felt much stronger than last week. Very strong.
BW x 6/60s

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

24:00 - 31:30 DIDNT DO TODAY
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9 sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

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SAS

Time: 67:00 (-1:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

8:30 - 29:30
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

5s = Legs off arms, hips in air. Strong. 

5s = Legs in air. Strong set. 

5s = Legs in air. Good lean. 

6s +2s Great set. Nice work. 
21s = Great lean. Lift pressure off elbows

20s =

Left time from last workout up, but was struggling today. Hopefully, I'm just having an off day. Was struggling to stay in the air 3s. 

Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s. 

Go for 6s on each set now. 

27:00 - xx:xx DIDN'T DO 

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 6s/5s (-4/-5)incredible cramps in forearm. Wow  

L/R 9s/9s (+1/+2 ) Didn't do

L/R 8s/6s (-3/-4) Didn't do. Cramps killing in the forearm. 

Dropped in time, but leg was more fully extended behind me and lean forward was increased. Great sets. 

30:30 - 36:30

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

4r =

4r =

Advanced crow finisher on ground BW x 15s x 2

38:00 - 50:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

10 sec (purple band) lean forward with strong shoulders hips falling
10 sec (purple band) good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
11sec (purple band) 
11sec (purple band) =

Good sets. Quality. Get to 15s then move to black

Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful. 

51:00 - 59:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
25s =/15s =

25s =/15s = shaky but strong

25s =/15s +2s

shaking like crazy at the end. Great set. 

60:00 - 67:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
25s
25s
25s strong protraction. Great sets. 

SAS

Time: 67:00 (-1:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

8:30 - 29:30
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

5s = Legs off arms, hips in air. Strong. 

5s = Legs in air. Strong set. 

5s = Legs in air. Good lean. 

6s +2s Great set. Nice work. 
21s = Great lean. Lift pressure off elbows

20s =

Left time from last workout up, but was struggling today. Hopefully, I'm just having an off day. Was struggling to stay in the air 3s. 

Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s. 

Go for 6s on each set now. 

27:00 - xx:xx DIDN'T DO 

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 6s/5s (-4/-5)incredible cramps in forearm. Wow  

L/R 9s/9s (+1/+2 ) Didn't do

L/R 8s/6s (-3/-4) Didn't do. Cramps killing in the forearm. 

Dropped in time, but leg was more fully extended behind me and lean forward was increased. Great sets. 

30:30 - 36:30

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

4r =

4r =

Advanced crow finisher on ground BW x 15s x 2

38:00 - 50:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

10 sec (purple band) lean forward with strong shoulders hips falling
10 sec (purple band) good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
11sec (purple band) 
11sec (purple band) =

Good sets. Quality. Get to 15s then move to black

Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful. 

51:00 - 59:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
25s =/15s =

25s =/15s = shaky but strong

25s =/15s +2s

shaking like crazy at the end. Great set. 

60:00 - 67:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
25s
25s
25s strong protraction. Great sets. 

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Legs/Cores

Total time: 60:00 Great workout. Feeling pretty strong this week. 

Warm-up 0 - 17:00

Jump rope x 1 min x 3

Regular, skip kicks, high knees 

Lower body/back stretches

Box jump/KB Swing supersets 

6 single leg explosive jumps (20 in)/12 two hand swings (62lb) x 3 sets

8 two legged jumps @ 24"

SLS 18:30 - 33:30

KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine

20r/10r very strong. Easy 20.  

20r/10r nice set. Great push. 

20r/9r Legs and core on fire. Took a 10-15s rest after 15r, but didn't put weight down. 

GHC body kept flat, no arch in back or bending in hips

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie. Great volume. Keep this for a few weeks before making any changes. 

Trap Bar Deadlift (all DL sets) 36:00 - 44:45

135 x 10

225 x 10 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Don't push it. Excellent tension in abs and lats throughout the set. Great set. 

225 x 10 Didn't do this today. Do it next week. Ramping up volume again. 

MN 46:30 - 52:00

MN/PE7: 3x5r

Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. Shoulders are actually the first thing to go. Start to hurt towards end.  

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 54:30 - 60:00

SL/PE10: 3x10s

L-sits - wow. Amazing how much strength I've lost. I was holding these for 30 sec for multiple sets. Keep at it. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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BAS

Time: Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 6/60s tempting to shift weight to feet. Alternate legs elevated off bar. Strong set.
BW x 6/60s Alternate legs elevated off bar. 4/2 broken
BW x 10/60s felt much stronger than last week.
BW x 10/60s tough set, but strict

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

24:00 - 31:30 DIDNT DO TODAY
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9 sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

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BAS

Time: Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 10/60s tempting to shift weight to feet. Keep pressure on shoulders. Strong set.
BW x 10/60s Strong.
BW x 10/60s felt much stronger than last week.
BW x 10/60s tough set, but strict

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

24:00 - 31:30 DIDNT DO TODAY
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9 sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

SAS

Time: 67:00 (-1:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

8:30 - 29:30
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

5s = Legs off arms, hips in air. Strong. 

5s = Legs in air. Strong set. 

5s = Legs in air. Good lean. 

6s +2s Great set. Nice work. 
21s = Great lean. Lift pressure off elbows

20s =

Left time from last workout up, but was struggling today. Hopefully, I'm just having an off day. Was struggling to stay in the air 3s. 

Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s. 

Go for 6s on each set now. 

27:00 - xx:xx DIDN'T DO 

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 6s/5s (-4/-5)incredible cramps in forearm. Wow  

L/R 9s/9s (+1/+2 ) Didn't do

L/R 8s/6s (-3/-4) Didn't do. Cramps killing in the forearm. 

Dropped in time, but leg was more fully extended behind me and lean forward was increased. Great sets. 

30:30 - 36:30

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

4r =

4r =

Advanced crow finisher on ground BW x 15s x 2

38:00 - 50:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

10 sec (purple band) lean forward with strong shoulders hips falling
10 sec (purple band) good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
11sec (purple band) 
11sec (purple band) =

Good sets. Quality. Get to 15s then move to black

Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful. 

51:00 - 59:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
25s =/15s =

25s =/15s = shaky but strong

25s =/15s +2s

shaking like crazy at the end. Great set. 

60:00 - 67:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
25s
25s
25s strong protraction. Great sets. 

BAS

Time: Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 10/60s tempting to shift weight to feet. Keep pressure on shoulders. Strong set.
BW x 10/60s Strong.
BW x 10/60s felt much stronger than last week.
BW x 10/60s tough set, but strict

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

24:00 - 31:30 DIDNT DO TODAY
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9 sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

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