SAS

NOTE: 

Weight: 187 a bit fluffy

Time: 58:00

Calories between 2000-2300. Energy still feels good. 

0:00 - 10:00

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 26:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s = lost so much strength. Build it back. Legs off arms, hips in air.

3s -1s Legs in air. 

3s  Legs in air. Good lean. 

3s  Great set. Nice work. 

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

Go until sets drop below 5s. 

27:30 - 41:00

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

7 sec = (purple band) lean forward with strong shoulders hips falling
8 sec = (purple band) good quality set. Hips high, good forward lean
7 sec +1s (purple band) same as above 
7 sec +1s (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

42:00 - 58:00

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s =

13s =

14s +2s

12s +1s

12s +1s

Keep body at an angle and shoulders packed. Easy to hold forever straight up and down. 

Wall Handstands/Prone shoulder PVC Presses (face down Y > W) x 5
30s =
25s +5s
25s =

27s +5s

25s +5s

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GST B Squat

Time: 59:30

REHAB WORK: 0:00 - 13:00

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. 

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

14:00 - 34:00

Box jumps/Pistol squats/Pancake Stretches x 60s

6 per leg/20 in x 3

8 two legs/24 in

Pistol squats (used rack for balance and to allow a back lean)

5 per leg

5 per leg

5 per leg

35:00 - 49:00

Bulgarian Squats

90 x 8 each leg

90 x 8 

90 x 8  Felt good. 

Great sets. Go 100 next week. 

51:30 - 59:30

MN (Supersetted with SL)

MN/SE4: 4x15s

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

BAS

Total time: 57:00

0:00-10:00

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

Wrist conditioning routine

Wheel rollouts x 12

T- presses DB
25lb x 8 each side x 2 sets

11:00 - 32:30
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 4x4 elevated off bar. Straight through
BW x 8/60s Strong straight through.
BW x 8/60s strong set. Might have had another, but straight through. Last week was broken

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.

34:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
9 sec =
9 sec =
9 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

48:30 - 57:00
Pseudo Planche Push-ups/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
6r =
6r = slow and strong. Lock out w full protracted shoulders
6r = stronger than previous week. Keep forward.

Go for 7!

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

Inverted Rows
10r =
10r =
10r =

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BAS

Notes: Felt a little sick today. Like a cold may be coming. Strength and energy a bit low, but powered through

Total time: 57:00

0:00-10:00

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

Wrist conditioning routine

Wheel rollouts x 12

T- presses DB
25lb x 8 each side x 2 sets

11:00 - 32:30
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 4x4 elevated off bar. Straight through
BW x 8/60s Strong straight through.
BW x 8/60s strong set. Might have had another, but straight through. Last week was broken

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.

34:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
10 sec =
9 sec +1s
9 sec +1s
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

48:30 - 57:00
Pseudo Planche Push-ups/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
6r +1r
6r +1r slow and strong. Lock out w full protracted shoulders
6r +1r stronger than previous week. Keep forward.

Go for 7!

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

Inverted Rows
10r =
10r +1r
10r =

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