F7 GST B Goblets/Farmers

REHAB WORK:

Ab Roller 1x10(forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets  

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

DB Push-ups 1 x 31 (5 regular, 5 diagonal right forward/5 left forward, 5 turned inward, 5 outward, 3 archer over right/3 archer over left) feels good.

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

10r for each work set

Swiss Ball Hamstring Curls

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/62lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

KB Walking Lunges 53 x 12 x 2 sets left for all reps than right-short rest between legs. Great weight. (Width of rubber matted area x 2 per set)

MN (Supersetted with SL)

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

F7 GST A

Total time: Didn't time today. 

Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable pull downs #4 hole x 15 @ 70 lb

Cable pull downs #1 hole x 15 @ 70 lb

(Kneeling, forehead against bar)

Rotator complex 20r per direction 15lbs

Scapular push-ups 1x15

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

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) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x10r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

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F7 GST B Deadlift (Conventional)

Total time: Didn't time today

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Set of 15 scapular push-ups 

Cable pull downs #3 hole x 15 @ 70 lb

Cable pull downs #1 hole x 15 @ 70 lb

(Kneeling, forehead against bar)

Rotator complex 20r per direction 15lbs

Set of 15 scapular push-ups   

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. 

Plyos 20:45-31:30

Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.

Conventional Deadlift (all DL sets) 33:30- 55:00

225 x 8 non dominant grip

365 x 2 felt heavy. Belted. 

315 x 6 no belt. 

315 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict. 

Good Mornings

135 x 8 Great set. Great weight. Felt very intense throughout. Felt decent. 

MN (Supersetted w/SL) 57:15- 74:30

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s 

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

Total time: Didn't time today. 

Excellent pace. Strength and mobility coming back. Felt strong today, but very hot. Got dizzy between sets towards end so I rested a bit longer. Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable pull downs #3 hole x 15 @ 60 lb

Cable pull downs #1 hole x 15 @ 60 lb

(Kneeling, forehead against bar)

Rotator complex 20r per direction 15lbs

Scapular push-ups 1x15

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

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) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

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F7 GST B Hamstring

Total: didn't time today

REHAB WORK 0:00-20:00

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

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

DB Push-ups  25 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out) always in plank to switch hand positions

SLS  22:00 - 35:45 (Didn't do today- tried some glute activation)

SLS/SE5: 3x6r good warm up 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Hip Thrust/Swiss Ball Ham Curls Supersets

Smith @ 90 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Smith @ 180 x 10/Swiss x 10

Prone Hamstring Curls 36:45 - 46:30

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 8 tough last rep. 

125 x 12 good set. Higher weight, more reps on all sets. 

Calf Raises 47:45 - 56:30

145 x 10 per position 

145 x 10 per position 

145 x 10 per position 

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

Total time: Didn't time today. 

Excellent pace. Strength and mobility coming back. Felt strong today, but very hot. Got dizzy between sets towards end so I rested a bit longer. Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

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

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) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Deadlifts (Sumo)

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

Lunge lawn mowers 1 x 21 per side/12.5 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. 

Set of 15 scapular push-ups 

Cable pull downs #3 hole x 15 @ 50 lb

Cable pull downs #1 hole x 15 @ 50 lb

(Kneeling, forehead against bar)

Rotator complex 20r per direction 15lbs

Set of 15 scapular push-ups   

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. 

Plyos 20:45-31:30

Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.

Sumo Deadlift (all DL sets) 33:30- 55:00

225 x 6 non dominant grip

355 x 4 felt strong. Belted. Go for 5 next week. 

325 x 6 no belt. Felt strong. Great leg drive. Form perfect. Non dominant grip. 

325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict. 

RDL

225 x 8 Great set. Great weight. Felt very intense throughout. In shoes and standing on 25# plates. 

MN (Supersetted w/SL) 57:15- 74:30

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s 

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

Total time: 60:45 

Excellent pace. Strength and mobility coming back. Felt strong today, but very hot. Got dizzy between sets towards end so I rested a bit longer. Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

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

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) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B SQUAT

Note: felt strong today. Slight click in the right knee, but not too obnoxious. No pain. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

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) 

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Barbell Squat 

135 x 8 ATG

225 x 6 ATG felt super light today. 

295 x 5 ATG nice! felt awesome today. Great depth and perfect form. Belted. Felt really strong. 

235 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

235 x 10 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards end, but once I committed, the strength is there. Bump weight to 245. 

Great sets. 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

F7 GST A

Total time: 60:45 

Excellent pace. Strength and mobility coming back. Felt strong today, but very hot. Got dizzy between sets towards end so I rested a bit longer. Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

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

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) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone