Road to Planche (Strength)

Note: A little achy still in shoulders and forearms. Cut volume back a bit.

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Scapula push ups
Pike walk outs/push-ups x 12

Planche/Front Lever Supersets

Band supported holds

sPL open tuck hold- (black band)
Set 1 - 7s slight sharp pain in forearm. Don't push it.
Set 2 - 7s
Set 3 - 6s
Set 4 - 7s
Set 5 - 5s
Set 6 - 5s
Set 7 - 6s
Stop clock when hips fall

FL straddle hold - (red band)
Set 1 - 8s
Set 2 - 6s
Set 3 - 6s
Set 4 - 7s
Set 5 - 5s
Set 6 - 6s
Set 7 - 5s
Stopped clock when hips fall

Mobility between sets
Chest stretch

Superset #2
Planche push-ups
Set 1 - 6r
Set 2 - 6r
Set 3 - 6r
Dragon flags
Set 1 - 5r
Set 2 - 5r
Set 3 - 5r last few a bit tough. Very slow and controlled.

Inverted Pull-ups
Set 1 - 10
Set 2 - 10

Side shoulder raises
15lb x 12 per arm x 2

Road to Planche (Volume)

Note: Body a little achy today. Not feeling super strong but powered through. If Wednesday still feels this way, maybe deload the rest of the week.

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 13s
Set 3 - 11s
Set 4 - 9s hips falling a bit
Set 5 - 9s tried black band. Start exercise with black band next time.

FL straddle hold -
Set 1 - 12s
Set 2 - 10s
Set 3 - 8s
Set 4 - 10s
Set 5 - 9s

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 10s
Set 2 - 8s leaning forward and hips high, not just knees lifted.
Set 3 - 6s couldn't keep hips up at all

FL open tuck holds (bandless)
Set 1 - 10s
Set 2 - 13s
Set 3 - 7s

Finisher
Advanced Frog
Set 1 - 16s slight forearm pain
Set 2 - 20s

Notes: A sharp twinge in the forearm when I release the planche holds, but manageable

Pull-ups (neutral grip)
Set 1 - 8
Set 2 - 7
Set 3 - 7

Notes: from dead hang to bar to upper chest

Ring dips (light band assisted for very bottom of movement

Set 1 - 12r
Set 2 - 8r
Set 3 - 7r

Finisher

Static ring hold
ALAP: 21s shoulders pressed down, elbow pits forward, arms slightly out from body.

Road to Planche (Strength)

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs x 12

Planche/Front Lever Supersets

Band supported holds

sPL open tuck hold- (black band)
Set 1 - 8s
Set 2 - 8s
Set 3 - 7s
Set 4 - 7s
Set 5 - 5s hips falling

FL straddle hold - (red band)
Set 1 - 9s
Set 2 - 8s
Set 3 - 9s
Set 4 - 5s
Set 5 - 5s hips falling

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
FL open tuck holds (bandless)
Set 1 - 12s
Set 2 - 13s
Set 3 - 13s

Finisher
Advanced Frog
Set 1 - 15s
Set 2 - 14s

Notes: felt strong today. A tiny twinge in the forearm when I release the planche holds, but very manageable

Pull-ups
Set 1 - 8
Set 2 - 6
Set 3 - 5

Notes: from dead hang to bar to upper chest

Assisted Ring Muscle ups

Set 1 - 3r very slow, very controlled
Set 2 - 3r last dip ugly
Set 3 - 3r whole last rep pretty sloppy.

Finisher

Static ring hold
ALAP: 22s shoulders pressed down, elbow pits forward, arms slightly out from body. Great work.



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Road to Planche B (Volume)

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 12s
Set 3 - 12s
Set 4 - 14s
Set 5 - 5s tried black band. Start exercise with black band next time.

FL straddle hold -
Set 1 - 13s
Set 2 - 13s
Set 3 - 11s
Set 4 - 10s hips falling
Set 5 - 9s

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 12s
Set 2 - 8s leaning forward and hips high, not just knees lifted.
Set 3 - 5s couldn't keep hips up at all

FL open tuck holds (bandless)
Set 1 - 10s
Set 2 - 13s
Set 3 - 7s

Finisher
Advanced Frog
Set 1 - 18s
Set 2 - 19s

Notes: felt strong today. A tiny twinge in the forearm when I release the planche holds, but very manageable

Pull-ups (neutral grip)
Set 1 - 9
Set 2 - 9
Set 3 - 8

Notes: from dead hang to bar to upper chest

Ring dips (light band assisted fire r very bottom of movement

Set 1 - 12r
Set 2 - 10r
Set 3 - 10r

Finisher

Static ring hold
ALAP: 20s shoulders pressed down, elbow pits forward, arms slightly out from body. Shaking bad towards the end. Couldn't quite top yesterday's of 22s




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Road to Planche A (Strength)

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 12s
Set 2 - 15s
Set 3 - 14s
Set 4 - 13s
Set 5 - 11s hips falling this set

FL straddle hold -
Set 1 - 12s
Set 2 - 13s
Set 3 - 13s
Set 4 - 9s
Set 5 - 10s

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
FL open tuck holds (bandless)
Set 1 - 12s
Set 2 - 13s
Set 3 - 13s

Finisher
Advanced Frog
Set 1 - 15s
Set 2 - 14s

Notes: felt strong today. A tiny twinge in the forearm when I release the planche holds, but very manageable

Pull-ups
Set 1 - 8
Set 2 - 6
Set 3 - 5

Notes: from dead hang to bar to upper chest

Assisted Ring Muscle ups

Set 1 - 3r very slow, very controlled
Set 2 - 3r last dip ugly
Set 3 - 3r whole last rep pretty sloppy.

Finisher

Static ring hold
ALAP: 22s shoulders pressed down, elbow pits forward, arms slightly out from body. Great work.

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F7 GST A Strength Focus

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level.

sPL 19:30 - paced well. 

Moved FL work to GST B day. 

SPL/SE: 5x10s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Feels pretty strong. 

Taking a step back. Work back up to 15-20 sec. 

Advanced frog stand 3 X 30 sec

Tuck planche

Straddle planche single leg tucks

6 each side x 3

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

Last set did prone leg extensions x 20 then 10 dry humps- 10 sec extension hold

FL

Kip tuck

5x5r

Single bar inverted hang

4x15s

HBP   

HBP/PE: 1x5r/1x8 No negative Push-ups. Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 2x5 Rope Pulls from ground to standing position. Slow pulls, slow descent

5r RC/PE14-iM for each work set

Scap pulls 5x5r

Bonus (after clock stopped)- 

Deep ROM push-ups 

BW x 10 x 3 slow eccentric (last set broken 8/3. Tough! P

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F7 GST A

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level.

sPL 19:30 - paced well. 

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Feels pretty strong. Maybe bump to 20 sec?

Advanced frog stand 3 X 30 sec

Tuck planche

Straddle planche single leg tucks

6 each side x 3

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

Last set did prime leg extensions x 20 then 10 dry humps- 10 sec extension hold

HBP   

HBP/PE: 5x5r/1x8 No negative Push-ups. Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 5x5 Rope Pulls from ground to standing position. Slow pulls, slow descent

5r RC/PE14-iM for each work set

Scap pulls 5x5r

Bonus (after clock stopped)- 

Deep ROM push-ups 

BW x 10 x 3 slow eccentric (last set broken 8/3. Tough! 

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