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! P

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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

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 15r both arms

62lb X 15r both

62lb X 15r both

5 hip articulations per leg per direction between sets

BB Romanian Deadift (didn't do today)

135 x 15

225 x 8

225 x 8

225 x 6 last set dropping off. Felt good though

Explosive concentric, controlled eccentric. 

Prone hamstring curls

140 x 12 x 3

Last set tough. Broken set. 

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 didn't do today

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

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. Last two sets fading hard around 10 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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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

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 15r both arms

62lb X 15r both

62lb X 15r both

5 hip articulations per leg per direction between sets

BB Romanian Deadift 

135 x 15

225 x 8

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#

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F7 GST A

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.

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. 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   

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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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.

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. 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   

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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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.

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. 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   

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! 

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

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 15

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#

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