Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. 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 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s
Felt weak today. :( Last week was a deload so I don't know what's up.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.
Thanks g
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
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
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
Sent from my iPhone
Monday, July 30, 2018
Friday, June 29, 2018
SAS
Time: 70:00 (-4:00)
Weight: 183
Calories between 2000-2300. Energy still feels good.
0:00 - 7:30
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
15s +1s
20s +6s
17s +3s
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
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
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
Scapula rotations x 10
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
15s +1s
20s +6s
17s +3s
16s +4s
16s +5
Up on every set. Hips high. Try to lift legs off elbows
22:00 - 30:00
Parallette Crow One Knee/Superset with thoracic stretch x 30s
L/R 10s/8s (-1/-2)incredible cramps in forearm. Wow
L/R 8s/7s (-3/-3)
L/R 8s/6s (-3/-4)
Dropped in time, but leg was fully extended behind me and lean forward was increased. Great sets.
31:00 - 36:00
V Swings (hold at top of both sides of movement)
4r after 4 there's no pause at either end of the swing
3r -1
4r +1
Advanced crow finisher on ground BW x 15s x 2
37:00 - 51:00
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
Good sets. Increased on all.
52:30 - 60:00
52:30 - 60:00
Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =
22s +2s/15s =
25s +3s/14s =shaky but strong
25s +3s/13s -2s
shaking like crazy at the end. Great set.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Sent from my iPhone
Thursday, June 28, 2018
Legs/Core
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
8 explosive straight leg jumps (30 in)/12 two hand swings (62lb) x 3 sets
SLS 18:30 - 33:30
KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine
20r/10r actually kind of tough on both. Not as strong as last week. You're still gonna do it though.
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.
20r/8r
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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Monday, June 25, 2018
BAS
Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. 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 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s
Felt weak today. :( Last weak was a deload so I don't know what's up.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
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
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
Sent from my iPhone
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 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s
Felt weak today. :( Last weak was a deload so I don't know what's up.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
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
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
Sent from my iPhone
Thursday, June 21, 2018
SAS
Time: 70:00 (-4:00)
Weight: 183
Calories between 2000-2300. Energy still feels good.
0:00 - 7:30
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
15s +1s
20s +6s
17s +3s
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
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
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
Scapula rotations x 10
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
15s +1s
20s +6s
17s +3s
16s +4s
16s +5
Up on every set. Hips high. Try to lift legs off elbows
22:00 - 30:00
Parallette Crow One Knee/Superset with thoracic stretch x 30s
L/R 10s/8s (-1/-2)incredible cramps in forearm. Wow
L/R 8s/7s (-3/-3)
L/R 8s/6s (-3/-4)
Dropped in time, but leg was fully extended behind me and lean forward was increased. Great sets.
31:00 - 36:00
V Swings (hold at top of both sides of movement)
4r after 4 there's no pause at either end of the swing
3r -1
4r +1
Advanced crow finisher on ground BW x 15s x 2
37:00 - 51:00
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
Good sets. Increased on all.
52:30 - 60:00
52:30 - 60:00
Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =
22s +2s/15s =
25s +3s/14s =shaky but strong
25s +3s/13s -2s
shaking like crazy at the end. Great set.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Sent from my iPhone
Wednesday, June 6, 2018
SAS
Time: 70:00 (-4:00) Disregard time. Saved from last time. Did half the volume. M
Weight: 183
Calories between 2000-2300. Energy still feels good.
0:00 - 7:30
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
14s =
14s +4s
14s +4s
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
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
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
Scapula rotations x 10
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
14s =
14s +4s
14s +4s
12s +3s
11s +2s
Up on every set. Hips high. Try to lift legs off elbows
22:00 - 30:00
Parallette Crow One Knee/Superset with thoracic stretch x 30s
L/R 11s/10s (+1/=)incredible cramps in forearm. Wow
L/R 11s/10s (+1s/+=)
L/R 10s/10s (=/=)
31:00 - 36:00
V Swings (hold at top of both sides of movement)
4r after 4 there's no pause at either end of the swing
3r -1
4r +1
Advanced crow finisher on ground BW x 15s x 2
37:00 - 51:00
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
Good sets. Increased on all.
52:30 - 60:00
52:30 - 60:00
Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =
22s +2s/15s =
25s +3s/14s =shaky but strong
25s +3s/13s -2s
shaking like crazy at the end. Great set.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Sent from my iPhone
Monday, June 4, 2018
BAS
Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. 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 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s
Felt weak today. :( Last weak was a deload so I don't know what's up.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
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
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
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 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s
Felt weak today. :( Last weak was a deload so I don't know what's up.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
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
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
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