F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

16s

17s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

16s

17s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

17s

15s

15s hips locked in hollow position 

16s

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s elbows starting to flare up a bit

15s elbows a bit sore. Alternated between DB and flat hands. 

15s flat palms

13s flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

GST B DL

Total time: 

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 - 

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)   

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

11:00 - 20:30

KB Swings/Long Jumps/Pancake Stretches x 60s

62lb x 10 both arms warm up 

62lb X 10r per arm

62lb X 10r per arm

Long jumps (alternate each week with knee jumps

5 jumps x 3

BB Deadift 21:00 - 35:00

135 x 12

245 x 12

245 x 12

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

Nordic hamstring curl 36:00 - 46:00

BW x 5 (hamstring machine 120x10)

BW x 5 slight twinge in left knee. (120x8)

BW x 4 (120x8)

MN (Supersetted w/SL) 47:00- 56:30

MN/SE5: 4x15s last set awful. 

15s

15s

15s

11s

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

F7 GST A

Time: 61:00 (:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

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

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 36:00

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s 

18s

14s 

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

13s elbows a bit sore. Alternated between DB and flat hands. 

15s flat palms

13s flat palms. Drive hips up!

Easy sets. Elbows flaring a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 37:00- 61:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

F7 GST A

Time: 61:30 (4:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

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

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

Wrist conditioning 

FL 11:00

FL/PE13: 5x

Single Bar Inverted Hang

17s

Time: 66:00

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:30

Spine Roll x 1 min

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

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 38:00

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s

15s

14s

12s

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

15s

15s

15s

Easy sets. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 39:00- 61:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r strong sets. Lockout a bit tough, but no problem. 

4r wow. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST B Squat

REHAB WORK:

Rowing machine x 500 m

Stretch complexes

Single Leg Bench Plyo Jumps

6x3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

5r SLS/SE3-iM for each work set x10 Hip articulations between a sets

Bulgarian BB Squats 18:30- 42:00

95 x 8 per leg

115 x 8 per leg easy 8

115 x 8 per leg. Last few tough

KB Goblet Pause Squats/Farmer Carry Superset

Didn't do this time. Add it next time. 

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 3 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL) 43:00- 65

MN/SE2: 4x5r

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: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#