F7 B GST Squats

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 5x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

295 x 4 great set. Perfect form and excellent depth. Belted. Go to 5 reps before bumping weight up. 

265 x 6 no belt. Perfect set. Great form, tough last one. Can hit 7 next week. 

265 x 6 no belt Wow. Great weight. Great workout today. Let's take work sets to 8 reps before increasing weight. 

Total time: 

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F7 A GST

FL

FL/PE6: 4x36r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x30s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE8: 5x10r

Reverse grip straight bar dip- Tough last few reps, but form still strong on all sets 

5r HBP/PE8-iM for each work set

Cat pulses

RC

RC/PE6: 4x30s

Chin up Holds

10r RC/PE6-iM for each work set

High bar stretch

Bonus Stuff

Supersets

8 seated cable rows/8 ring dips x 2

7 seated rows/ 8 ring dips

Cable rows at 190

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 

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F7 B GST Deadlift

SL

SL/PE5: 4x10r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends (41 lb kb)

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

335 x 5 great set. Solid form. Beltless. Up top set next week. 

295 x 6 no belt. Great form, straight through. Felt strong. 

295 x 6 no belt Good set. Last one or two a bit tough. Focus on maintaining form. Up work set weight to 305. 

Conventional DL

265 x 8 Good weight. Fast and smooth. Grip failing at the end. Hands a bit torn up. 

265 x 8 really good weight. I think we could go to 275 though. 

Total time: 

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F7 A GST

FL

FL/PE6: 4x24r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x12s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE: 5x10r

Explosive dips- slow eccentric, explosive concentric. perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE-iM for each work set

Xiaopeng backward  (12.5lb)

RC

RC/PE5: 5x10r

Bulgarian Rows

10r RC/PE5-iM for each work set

High bar stretch

*Last two sets broken for a second

Supersets

8 seated cable rows/8 ring dips x 2

7 seated rows/ 8 ring dips

Cable rows at 190

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 59:00

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F7 B Squat

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 5x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

285 x 5 great set. Perfect form and excellent depth. Belted. Go to 295 next week. 

260 x 6 no belt. Perfect set. Great form, straight through. 

260 x 6 no belt Wow. Great weight. Great workout today. Let's take work sets to 8 reps before increasing weight. 

Total time: 58:20

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F7 A GST

FL

FL/PE: 5x12r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

5r FL/PE-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x12s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets

HBP

HBP/PE: 5x10r

Explosive dips- slow eccentric, explosive concentric. perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE-iM for each work set

Xiaopeng backward  (12.5lb)

RC

RC/PE5: 5x10r

Bulgarian Rows

10r RC/PE5-iM for each work set

High bar stretch

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

7 pull-ups/7 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 56:30

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Handstand Work

Handstand work

WP/PE4: 4x4r

FKP/PE4: 4x4r

WR/PE4: 4x4r

FTP/PE4: 4x4r

HS/PE2: 4x48s

*pretty solid sets. Lost balance twice, but otherwise good sets. 

10s HS/PE2-iM for each work set

Static Standing Shoulder Extension with Weighted Bar

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