Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. Focus on quality sets now as opposed to speed of pace.
0:00-8:00
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Ring shoulder Cubans (sit-ups from prone to wide shoulders)
Scapula rotations x 10
9:00 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec +1
8sec +1
7sec +1
6sec =
6sec +1
Felt strong today. Up on every set from last week but one.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec =
10 sec +1s
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
Sent from my iPhone
Thursday, May 31, 2018
Monday, May 28, 2018
SAS
Time: 70:00 (-4:00) Good pace. Progressed on a few exercises so TUT was a bit shorter, thus the faster time.
Weight: 183
Calories between 2000-2300. Energy still feels good.
0:00 - 7:30
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
14s +2s
14s +4s
14s +4s
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
0:00 - 7:30
Wrist conditioning routine
Shoulder warm-up
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
Ring Shoulder Cubans (sit-ups from prone to wide shoulders)
BW x 8
Scapula rotations x 10
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
Scapula rotations x 10
9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
14s +2s
14s +4s
14s +4s
12s +3s
11s +2s
Up on every set. Hips high. Try to lift legs off elbows
22:00 - 30:00
Parallette Crow One Knee/Superset with thoracic stretch x 30s
L/R 11s/10s (+1/=)incredible cramps in forearm. Wow
L/R 11s/10s (+1s/+=)
L/R 10s/10s (=/=)
31:00 - 36:00
V Swings (hold at top of both sides of movement)
4r after 4 there's no pause at either end of the swing
3r -1
4r +1
Advanced crow finisher on ground BW x 15s x 2
37:00 - 51:00
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above
10sec (purple band) = same
11sec (purple band) =
Good sets. Increased on all.
52:30 - 60:00
52:30 - 60:00
Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =
22s +2s/15s =
25s +3s/14s =shaky but strong
25s +3s/13s -2s
shaking like crazy at the end. Great set.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Sent from my iPhone
Friday, May 25, 2018
BAS
Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. Focus on quality sets now as opposed to speed of pace.
0:00-8:00
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Ring shoulder Cubans (sit-ups from prone to wide shoulders)
Scapula rotations x 10
9:00 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec +1
8sec +1
7sec +1
6sec =
6sec +1
Felt strong today. Up on every set from last week but one.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec =
10 sec +1s
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
0:00-8:00
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Ring shoulder Cubans (sit-ups from prone to wide shoulders)
Scapula rotations x 10
9:00 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec +1
8sec +1
7sec +1
6sec =
6sec +1
Felt strong today. Up on every set from last week but one.
32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec =
10 sec +1s
Little pulses at the end of the hold 2-3" Very strong today.
43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it
51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough
60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets
Wednesday, May 23, 2018
Legs/Core
Total time: 60:00 Great workout. Feeling pretty strong this week.
Warm-up 0 - 17:00
Jump rope x 1 min x 3
Regular, skip kicks, high knees
Lower body/back stretches
Box jump/KB Swing supersets
8 explosive straight leg jumps (30 in)/12 two hand swings (62lb) x 3 sets
SLS 18:30 - 33:30
KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine
20r/10r actually kind of tough on both. Not as strong as last week. You're still gonna do it though.
20r/10r nice set. Great push.
20r/9r Legs and core on fire. Took a 10-15s rest after 15r, but didn't put weight down.
20r/8r
GHC body kept flat, no arch in back or bending in hips
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie. Great volume. Keep this for a few weeks before making any changes.
Trap Bar Deadlift (all DL sets) 36:00 - 44:45
135 x 10
225 x 10 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral.
225 x 10 felt great. Don't push it. Excellent tension in abs and lats throughout the set. Great set.
225 x 10 Didn't do this today. Do it next week. Ramping up volume again.
MN 46:30 - 52:00
MN/PE7: 3x5r
Hanging Leg Lifts
These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. Shoulders are actually the first thing to go. Start to hurt towards end.
5r MN/PE7-iM for each work set
Pike Hang
Overall a great workout. Way to push the pace.
SL 54:30 - 60:00
SL/PE10: 3x10s
L-sits - wow. Amazing how much strength I've lost. I was holding these for 30 sec for multiple sets. Keep at it.
5r SL/PE10-iM for each work set
Bent Hurdler Hold 10#
Sent from my iPhone
Tuesday, May 22, 2018
SAS
Time: 70:00 (-4:00) Good pace. Progressed on a few exercises so TUT was a bit shorter, thus the faster time.
Weight: 183
Calories between 2000-2300. Energy still feels good.
0:00 - 7:30
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
12s
10s
10s
10 sec (black band) lean forward with strong shoulders =
8sec (black band) -2s
11sec (purple band) -1s
10sec (purple band)-2s
11sec (purple band) =
52:30 - 60:00
0:00 - 7:30
Wrist conditioning routine
Shoulder warm-up
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
Ring Shoulder Cubans (sit-ups from prone to wide shoulders)
BW x 8
Scapula rotations x 10
9:30 - 19:20
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
Scapula rotations x 10
9:30 - 19:20
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s
12s
10s
10s
9s
9s
New exercise, all times are new benchmarks
20:00 - 30:00
Parallette Crow One Knee/Superset with thoracic stretch x 30s
L/R 11s/10s (+1/=)incredible cramps in forearm. Wow
L/R 11s/10s (+1s/+=)
L/R 10s/10s (=/=)
31:00 - 36:00
V Swings (hold at top of both sides of movement)
4r after 4 there's no pause at either end of the swing
3r -1
4r +1
Advanced crow finisher on ground BW x 15s x 2
37:00 - 51:00
Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side)
10 sec (black band) lean forward with strong shoulders =
8sec (black band) -2s
11sec (purple band) -1s
10sec (purple band)-2s
11sec (purple band) =
52:30 - 60:00
Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
20s +4s/15s =
20s +4s/15s =
22 +2s/14s =shaky but strong
22s +2s/15s +1s
shaking like crazy at the end. Great set.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Notes: felt pretty strong. Get a little ache in my shoulders, so donft increase intensity too quickly.
62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets.
Notes: felt pretty strong. Get a little ache in my shoulders, so donft increase intensity too quickly.
Saturday, May 19, 2018
BAS
Time: 71:00 faster by 12:00 with mobility between every set. This is the new benchmark.
0:00-9:00
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Ring shoulder Cubans (sit-ups from prone to wide shoulders)
Scapula rotations x 10
9:30 - 25:00
Parallette presses (feet on stool)/Superset with hamstring stretch (back leg elevated)
BW x 5/20s per leg
BW x 5/25s per leg
BW x 5/30s per leg
BW x 5/30s per leg
BW x 5/30s per leg
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
25:30 - 33:00
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
8 sec =
7 sec =
6 sec -1
6 sec +2
5 sec +1
Felt weak on this exercise today. Mostly in abs. Possibly from my leg workout.
34:30 - 48:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec +1s
9 sec
Little pulses at the end of the hold 2-3" Very strong today.
49:00 - 52:30
Bent arm presses
(Parallettes and purple band) Superset prone groin stretches -5 pulses and 30 s hold on each side)
5r +1
5r slow and strong. Lock out w full protracted shoulders
4r
54:30 - 62:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
12r/8r =/= changed from hanging rings to feet elevated. Feels better on shoulder for now. Get the reps high and strong and we'll get back to ring dips
12r/6r last few reps tough
64:00 - 71:00
Wall Handstands
25s
35s 20/15
30s
Notes: felt pretty strong today
Sent from my iPhone
0:00-9:00
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Ring shoulder Cubans (sit-ups from prone to wide shoulders)
Scapula rotations x 10
9:30 - 25:00
Parallette presses (feet on stool)/Superset with hamstring stretch (back leg elevated)
BW x 5/20s per leg
BW x 5/25s per leg
BW x 5/30s per leg
BW x 5/30s per leg
BW x 5/30s per leg
Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.
25:30 - 33:00
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
8 sec =
7 sec =
6 sec -1
6 sec +2
5 sec +1
Felt weak on this exercise today. Mostly in abs. Possibly from my leg workout.
34:30 - 48:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec +1s
9 sec
Little pulses at the end of the hold 2-3" Very strong today.
49:00 - 52:30
Bent arm presses
(Parallettes and purple band) Superset prone groin stretches -5 pulses and 30 s hold on each side)
5r +1
5r slow and strong. Lock out w full protracted shoulders
4r
54:30 - 62:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
12r/8r =/= changed from hanging rings to feet elevated. Feels better on shoulder for now. Get the reps high and strong and we'll get back to ring dips
12r/6r last few reps tough
64:00 - 71:00
Wall Handstands
25s
35s 20/15
30s
Notes: felt pretty strong today
Sent from my iPhone
Thursday, May 17, 2018
Legs/Core
Total time: 68:30 Great workout. Feeling very strong this week.
Warm-up 0 - 17:00
Jump rope x 1 min x 3
Regular, skip kicks, high knees
Lower body/back stretches
Box jump/KB Swing supersets
8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets
SLS 19:00 - 40:00
KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine
20r/10r
20r/9r
20r/8r Legs and core on fire. Took a 10-15s rest after 15r, but didn't put weight down.
20r/8r
GHC body kept flat, no arch in back or bending in hips
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie
Trap Bar Deadlift (all DL sets) 42:30 - 54:30
135 x 10
225 x 10 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral.
225 x 10 felt great. Don't push it. Excellent tension in abs and lats throughout the set.
225 x 10 Didn't do this today. Do it next week. Ramping up volume again.
MN 56:00 - 61:00
MN/PE7: 3x5r
Hanging Leg Lifts
These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. Shoulders are actually the first thing to go. Start to hurt towards end.
5r MN/PE7-iM for each work set
Pike Hang
Overall a great workout. Way to push the pace.
SL 61:00 - 68:30
SL/PE10: 4x10s
L-sits - wow. Amazing how much strength I've lost. I was holding these for 30 sec for multiple sets. Keep at it.
5r SL/PE10-iM for each work set
Bent Hurdler Hold 10#
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