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 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs elevated off bar. Straight through
BW x 8/60s felt much stronger than last week. Last rep a grind.
BW x 8/60s Last few tough, but made it.
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.
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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Friday, December 21, 2018
Monday, December 17, 2018
SAS
Time:
Weight:
Calories between 2000-2300. Energy still feels good.
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
Scapula rotations x 10
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s
20s =
20s =
Wall Handstands
20s
20s
20s
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
Roll-outs 2 x 10
Roll-outs 2 x 10
Swiss Ball Pikes 2 x 10
Scapula rotations x 10
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s
20s =
20s =
4s = Legs off arms, hips in air. Strong.
4s = Legs in air. Strong set.
5s = Legs in air. Good lean.
s +2s Great set. Nice work.
3s
3s
Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s.
Go until sets drop below 5s.
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
4 sec (black band) lean forward with strong shoulders hips falling
4 sec (black band) good quality set. Hips high, good forward lean
4 sec (black band) = same as above
6 sec (purple band)
6 sec (purple band) =
4 sec (black band) good quality set. Hips high, good forward lean
4 sec (black band) = same as above
6 sec (purple band)
6 sec (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.
Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
15s
15s
15s
15s
15s
15s
Wall Handstands
20s
20s
20s
20s
20s
Finisher:
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Wednesday, December 5, 2018
BAS
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 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs elevated off bar. Straight through
BW x 8/60s felt much stronger than last week. Last rep a grind.
BW x 8/60s Last few tough, but made it.
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.
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
Sent from my iPhone
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 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs elevated off bar. Straight through
BW x 8/60s felt much stronger than last week. Last rep a grind.
BW x 8/60s Last few tough, but made it.
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.
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
Sent from my iPhone
Tuesday, December 4, 2018
GST B DL
Total time: N/A great workout. A little long, but was on 5 sets for all GST.
REHAB WORK
Lacrosse roll outs x 1 min
Concept rower x 2 sets
500 m in under 1:50
Supersetted with T-stretches and 30 sec of hollow body rocks.
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/Pancake Stretches x 60s
53lb x 10 both arms warm up
53lb X 10r per arm
53lb X 10r per arm
5 hip articulations per leg per direction between sets
Long Jump
4 jumps x 3
BB Deadift
135 x 12
225 x 10
225 x 10
Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric.
FL
FL/SE1: 5x4r each side. Feel strong. 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 Single Leg Extensions
10r FL/SE1-iM for each work set
Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar.
MN (Supersetted w/SL) 57:00- 68:30
MN/SE5: 4x15s
L-sit Holds
Great sets. 15 sec perfect. Add 5th set next week.
5r MN/SE4-iM for each work set
Straddle Jefferson Curls
45# plate
SL
SL/PE13: 4x12r
Side Arch Body Holds
10s SL/PE13-iM for each work set
Bent Hurdler Static 10#
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