F7 GST A

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

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s

16s

15s

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

15s

15s

12s elbows flaring a bit

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- 66:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r

5r

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

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.

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F7 GST A

Time:73:00

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 35:00- 48:30

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

15s

15s

15s

12s

16s

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 11:00-34:15

Wrist conditioning series

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- 63:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r last one a bit of a struggle

5r

Lean slightly on the bar. Grip overhand. Bar in front of body

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

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 64:00-73:00

RC/PE7: 5x3rx10s

3r

3r

3r

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.

Rings A

0:00- 10:00

Warm-up

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

Wrist conditioning routine 

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

11:00 - 

Tuck to tuck shoulder stand/Prone leg extensions/superset with Pancake stretch @ 60 sec

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

No bands. Feels strong. Tricky movement. Just play with it for now, don't worry too much about reps. Hips extending a bit more. Strength there. Balance still a bit tricky. Try pushing them a bit more next week. 

Inverted Push-up

BW x 5

BW x 5

BW x 5

BW x 5

Keep shoulders pressed towards floor. Wrists neutral, elbows close to body. Push with butt up. Really tough. Try not to push at an angle. Straight up and down. Feet elevated on box (30")

Go to 5r

Ring Push-ups

BW x 6

BW x 6

BW x 6

Turn rings out at top. Elbows in tight. Strong. Felt a little shaky. 

Dip/Chest archer stretch (legs elevated)

BW x 5

BW x 5

BW x 5

Amazing how much strength I've lost on the rings. And shoulders don't feel awesome. Ease in. 

Jump to Dip - didn't do today

BW x 8

BW x 8

BW x 8

Rings at nip level. Start in false grip. Pull rings in quickly getting shoulders over hands then press

L-sit Hold

BW x 7s holy crap. Legs together and straight out. 

BW x 7s

BW x 7s

Press shoulders down

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

GST DL

Total time: 

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 - 15:30

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

16:30 - 26:30

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 28:00 - 35:30

135 x 12

245 x 12

225 x 12

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

MN (Supersetted w/SL) 39 :00- 44:30

MN/SE5: 3x15s last set awful. Add 4th set. 

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Nordic hamstring curl 47:00 - 52:30

BW x 5

BW x 5 slight twinge in left knee. Not awful, just there. 

BW x 4

Rings B

Total Time: 

0:00- 10:00

Warm-up

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

Wrist conditioning routine 

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

11:00 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Solid sets. Go to 4 reps 

Ring V-ups

BW x 7

BW x 7

BW x 7

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Last two sets broken

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

BB Bicep Curls

65 x 8 

65 x 8

65 x 8

Alternate with DB hammer curls

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

Rings A

0:00- 10:00

Warm-up

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

Wrist conditioning routine 

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

11:00 - 

Tuck to tuck shoulder stand/Prone leg extensions/superset with Pancake stretch @ 60 sec

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

No bands. Feels strong. Tricky movement. Just play with it for now, don't worry too much about reps. Hips extending a bit more. Strength there. Balance still a bit tricky. Try pushing them a bit more next week. 

Inverted Push-up

BW x 5

BW x 5

BW x 5

BW x 5

Keep shoulders pressed towards floor. Wrists neutral, elbows close to body. Push with butt up. Really tough. Try not to push at an angle. Straight up and down. Feet elevated on box (30")

Go to 5r

Ring Push-ups

BW x 6

BW x 6

BW x 6

Turn rings out at top. Elbows in tight. Strong. Felt a little shaky. 

Dip/Chest archer stretch (legs elevated)

BW x 5

BW x 5

BW x 5

Amazing how much strength I've lost on the rings. And shoulders don't feel awesome. Ease in. 

Jump to Dip - didn't do today

BW x 8

BW x 8

BW x 8

Rings at nip level. Start in false grip. Pull rings in quickly getting shoulders over hands then press

L-sit Hold

BW x 7s holy crap. Legs together and straight out. 

BW x 7s

BW x 7s

Press shoulders down

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

Sent from my iPhone

GST DL

Total time: 

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 - 15:30

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

16:30 - 26:30

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 28:00 - 35:30

135 x 12

245 x 10

225 x 10

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

MN (Supersetted w/SL) 39 :00- 44:30

MN/SE5: 3x15s last set awful. Add 4th set. 

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Nordic hamstring curl 47:00 - 52:30

BW x 5

BW x 5 slight twinge in left knee. Not awful, just there. 

BW x 4

Sent from my iPhone