F7 GST B Squat

Time: 72:30 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

45# @ 10x3  Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets (5 each direction)

Bulgarian Squat Bench Jumps

12rx3

x10 Cossack Squats between sets

Landmine Squats

90 x 8 

90 x 8 

135 x 8  Felt good. 

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 4x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A Volume

Total time:   

Sharp pain in front right shoulder for the last couple days. Scaled most exercises in a horizontal plane

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL (Sharp forearm pain in left arm)

DB Planche Leans 3x12r

Strong protraction and elbows locked in. Hollow position throughout. Tough! Keep the lean deep!

Planche Lean Mountain Climbers 3x20r

Keep hollow position and forward lean. Very tough if back isn't allowed to arch or go neutral 

Two foot planche hops 3x10r

Rx is 15 but form breaks down after 8 or 9. Focus on abs bringing legs in, not the hop. Keep lean forward and this is amazingly sucky. 

Swiss ball planche leans alternate leg lifts. 15 per leg x 3

Tough! I went palms flat instead of dumbbells for more stability. Protracted shoulders, locked elbows and hollow body makes for some brutal reps. Rx is 20. 

Frog hops. 3x8

Like two foot hops but land and hold frog position for a few seconds. 

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   

Supersetted HBP with RC. 

HBP/PE: 5x10 No negative Push-ups. Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: L-Sit Ring pull ups 5x8

Rope walk ups 3x12

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

D7 GST B Deadlift

Total time: 78:00 great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 15 both arms warm up 

62lb X 12r both arms

62lb X 12r both

62lb X 15r both

5 hip articulations per leg per direction between sets

BB Romanian Deadift 

135 x 12

225 x 10

225 x 8

225 x 6 last set dropping off. Felt good though

Explosive concentric, controlled eccentric. 

FL

FL/SE1: 5x4r each side. Feel strong. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever Single Leg Extensions

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time:   

Sharp pain in front right shoulder for the last couple days. Scaled most exercises in a horizontal plane

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST A

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST B Squat

Time: 72:30 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

45# @ 10x3  Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets (5 each direction)

Bulgarian Squat Bench Jumps

12rx3

x10 Cossack Squats between sets

Pistol Squat

BW x 8 ATG

BW x 6 ATG nice! Broken sets. felt awesome today. 

BW x 8  ATG. Two leg descent single ascent out of bottom. Felt good. 

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 4x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Total time:   68:00

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST B Deadlift

Total time: 78:00 great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 15 both arms warm up 

62lb X 12r both arms

62lb X 12r both

62lb X 15r both

5 hip articulations per leg per direction between sets

BB Romanian Deadift 

135 x 12

225 x 10

225 x 8

225 x 6 last set dropping off. Felt good though

Explosive concentric, controlled eccentric. 

FL

FL/SE1: 5x4r each side. Feel strong. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever Single Leg Extensions

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time:   68:00

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

HBP/PE: 5x5r/1x7 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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST B Deadlift

Total time: 78:00 great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 15 both arms warm up 

62lb X 12r both arms

62lb X 12r both

62lb X 15r both

5 hip articulations per leg per direction between sets

BB Romanian Deadift 

135 x 12

135 x 10

205 x 10

205 x 10 last set dropping off. Felt good though

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

FL

FL/SE1: 5x4r each side. Feel strong. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever Single Leg Extensions

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time:   68:00

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

HBP/PE: 5x5r/1x7 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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST B Squat

Time: 72:30 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

45# @ 10x3  Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets (5 each direction)

Bulgarian Squat Bench Jumps

12rx3

x10 Cossack Squats between sets

Pistol Squat

BW x 8 ATG

BW x 6 ATG nice! Broken sets. felt awesome today. 

BW x 8  ATG. Two leg descent single ascent out of bottom. Felt good. 

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 4x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

*Had to cut it short at 72:00 and still had most of the core to do. Did it at home, but still may want to refine the workout. 

F7 GST A

Total time:   68:00

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

Advanced frog stand 1 X 30 sec

Tuck planche

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   

Supersetted HBP with RC. 

HBP/PE: 5x5r/1x7 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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

Sent from my iPhone

F7 GST A

Total time:   68:00

Energy and strength still good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells

Advanced frog stand 1 X 30 sec

Tuck planche

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

HBP   

Supersetted HBP with RC. 

HBP/PE: 5x5r/1x7 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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

BW x 8 x 3 slow eccentric 

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F7 GST B Deadlift

Total time: 78:00 great workout. A little long, but was on 5 sets for all GST. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

53lb X 10r per arm

Then immediately: 53lb x 20 two hands

5 hip articulations per leg per direction between sets

Long Jump

4 jumps x 3

BB Deadift 

135 x 12

225 x 10

225 x 10

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

FL

FL/SE1: 5x4r each side. Feel strong. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever Single Leg Extensions

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

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F7 GST A

Total time:   65:15

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

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. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 4x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells

Advanced frog stand 1 X 30 sec

Tuck planche

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

HBP   

Supersetted HBP with RC. 

HBP/PE: 5x4r 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: 4x5r/1x4 pull overs

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Deep ROM push-ups 

BW x 8 x 3 slow eccentric 

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