5 minute elliptical warm-up
Hip stretches, bridges, best stretch ever
Smith Machine Hip Thrusts/Superset w/Reverse Leg Raises
90 x 12/30s
90 x 12/30s
90 x 12/30s
90 x 12/30s
Go heavier and use leg strap next time.
Box jumps
Body weight Squats
6r per leg
6r
6r
Left knee a little wonky.
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Tuesday, February 11, 2020
Monday, February 10, 2020
BAS
Total time: 65:00
0:00-17:00
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Wrist conditioning routine
T- presses DB
25lb x 8 each side x 2 sets
Pseudo-planche Pushups
6r
6r
6r
18:00 - 36:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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 6/60s Strong straight through.
BW x 6/60s 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.
37:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side
9 sec =
6 sec -3
8 sec -1
7 sec
7 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 - 55:00
Inverted Rows on Rings
(Feet on stool)
8r
0:00-17:00
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Wrist conditioning routine
T- presses DB
25lb x 8 each side x 2 sets
Pseudo-planche Pushups
6r
6r
6r
18:00 - 36:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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 6/60s Strong straight through.
BW x 6/60s 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.
37:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side
9 sec =
6 sec -3
8 sec -1
7 sec
7 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 - 55:00
Inverted Rows on Rings
(Feet on stool)
8r
8r
6r
7r
5r
Headstand leg raises
5
5
5
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Friday, February 7, 2020
SAS
Total 65:00
Warm-ups 0:00 - 13:00
Pull-aparts x 10
Windmills x 10
Dislocates x 10
Roll-outs 2x10
Swiss Ball Pikes 2x10
Scapula rotations 2x10
Wrist conditioning
Low Frog Stands 14:00 - 25:00
15s
15s
15s
15s
15s
Press shoulders down, elbow pits forward.
Take it slow. You've been away a while on these.
Inverted Lever Holds 26:00 -
15s
15s
15s
15s
12s
Wall handstands
20s +5s
20s +5s
20s +5s
20s +5s last few seconds very tough. Hard to keep shoulders down.
17s +2s. Fell down early. Tough set. Felt like a good place to stop
Felt strong.
L-sits
10s whoa. Shaky
10s barely kept legs up. Good time.
9s uuuuuugh. Nice effort
9s good job
8s great sets.
Pseudo Planche lean
20s
15s
15s
15s
15s
Good lean. Shoulder protraction
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Wednesday, February 5, 2020
BAS
Total time: didn't time. Scaled it today. Do Rx next time.
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
T- presses DB
25lb x 8 each side x 2 sets
Pseudo-planche Pushups
6r
6r
6r
:00 -
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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
DB Bench Press/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.
Pull-ups
5
5
5
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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
T- presses DB
25lb x 8 each side x 2 sets
Pseudo-planche Pushups
6r
6r
6r
:00 -
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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
DB Bench Press/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.
Pull-ups
5
5
5
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Monday, February 3, 2020
SAS
Warm-ups 0:00 - 13:00
Pull-aparts x 10
Windmills x 10
Dislocates x 10
Roll-outs 2x10
Swiss Ball Pikes 2x10
Scapula rotations 2x10
Wrist conditioning
Low Frog Stands 14:00 - 25:00
15s
15s
15s
15s
15s
Press shoulders down, elbow pits forward.
Take it slow. You've been away a while on these.
Inverted Lever Holds 26:00 -
15s
15s
15s
15s
12s
Wall handstands
15s
15s
15s
15s
15s
Felt strong and easy.
L-sits (didn't do)
15s x 5
Pseudo Planche lean
20s x 5
Monday, January 27, 2020
SAS
Warm-ups 0:00 - 13:00
Pull-aparts x 10
Windmills x 10
Dislocates x 10
Roll-outs 2x10
Swiss Ball Pikes 2x10
Scapula rotations 2x10
Wrist conditioning
Low Frog Stands 14:00 - 25:00
15s
15s
15s
15s
15s
Press shoulders down, elbow pits forward.
Take it slow. You've been away a while on these.
Inverted Lever Holds 26:00 -
15s
15s
15s
12s
12s
Wall handstands
15s
15s
15s
15s
15s
Felt strong and easy.
L-sits
15s x 5
Pseudo Planche lean
20s x 5
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Monday, October 21, 2019
SAS High
Total time:60:00
0:00- 15:00
Warm-up
Shoulder complexes
Wrist warmups
Superset x 2 sets
Roll outs x 10
Swiss ball pikes x 10
Plank leans
5s x 5 (shaky. Held about 10-15s)
Arms straight, pits forward, hollow body
16:00-23:30
Low frogs
x 10
x 10
x 10
x 10
x 10
x 10
x 10
x 10
All a bit longer than 10. Good benchmark to start from.
24:30- 31:00
Straddle holds (bent leg)
x 10s
x 10s
x 10s
x 10s
x 10s
x 10s
Solid sets.
32:00-39:00
V-sit to V-up
x 5s
x 6s
x 6s
x 5s
x 5s
x 5s
Pushing body forward, hips up. Work to 8 sets
40:30-44:30
Plank holds
10s each leg up (20s total) x 3
Shaky last few seconds
L-sit pushes
3r
46:00- 53:00
Handstand
30s
30s
30s
(Work up to 5 sets)
55:00 - 60:00
Ring Supine Pull-ups
8r
8r
8r
Cool down
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0:00- 15:00
Warm-up
Shoulder complexes
Wrist warmups
Superset x 2 sets
Roll outs x 10
Swiss ball pikes x 10
Plank leans
5s x 5 (shaky. Held about 10-15s)
Arms straight, pits forward, hollow body
16:00-23:30
Low frogs
x 10
x 10
x 10
x 10
x 10
x 10
x 10
x 10
All a bit longer than 10. Good benchmark to start from.
24:30- 31:00
Straddle holds (bent leg)
x 10s
x 10s
x 10s
x 10s
x 10s
x 10s
Solid sets.
32:00-39:00
V-sit to V-up
x 5s
x 6s
x 6s
x 5s
x 5s
x 5s
Pushing body forward, hips up. Work to 8 sets
40:30-44:30
Plank holds
10s each leg up (20s total) x 3
Shaky last few seconds
L-sit pushes
3r
46:00- 53:00
Handstand
30s
30s
30s
(Work up to 5 sets)
55:00 - 60:00
Ring Supine Pull-ups
8r
8r
8r
Cool down
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