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
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
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
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
