F7 GST B

0 - 10:15

Warm-up A x 3 rounds
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

11:30 - 29:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 14s
Set 2 - 14s
Set 3 - 12s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
Set 4 - 8s
Set 5 - 8s

Set is over when hips break

Mobility between sets
Chest stretch

31:00 - 34:15

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

41:00 - 51:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

F7 GST A

REHAB WORK: 0:00 - 10:30

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)

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 11:30 - 27:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x30s Last two sets tough towards end, but finished strong. Had to break at :20 and then add another 10. All other sets straight through 

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. 

Sets felt strong. Elbows a little sore on last set. 

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!

FL 28:30 - 36:30

FL/PE13: Inverted hang

15s 

14s

14s

12s

10s 

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress! Last set didn't quite hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   38:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 3x10r, last two sets broken on the last one or two reps. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3 Grip over, under, over

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

F7 GST B

0 - 10:15

Warm-up A x 3 rounds
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

11:30 - 30:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 15s
Set 3 - 13s
Set 4 - 13s
Set 5 - 12s
Stop the set when hips start to fall \ great set today. Up on every set

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Set 4 - 8s
Set 5 - 7s

Set is over when hips break

Mobility between sets
Chest stretch

32:00 - 35:30

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

42:30 - 53:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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F7 GST A

REHAB WORK: 0:00 - 13:45

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)

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 14:30 - 28:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x25s Last few sets tough towards end, but finished strong. 

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. 

Sets felt strong. Elbows a little sore on last set. 

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!

FL 29:30 - 37:00

FL/PE13: Inverted hang

5x10s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress! Last set didn't quite hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   39:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 1x10r, 2x9r

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3

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

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F7 GST Legs/Core tz

Total time: 76:30 should be easy to chip at this time. Good benchmark to work from. 

Warm-up 0 - 19:20

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout.

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets

SLS 22:00 - 41:30

SLS/SE5: 6rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

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

Trap Bar Deadlift (all DL sets) 42:30 - 56:00

135 x 10

225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Sight twings in lower back after the set was complete. Don't push it. Excellent tension in abs and lats throughout the set. 

225 x 10 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 57:00 - 66:30 DIDNT DO TODAY. SHORT ON TIME AND EASING INTO PREVIOUS VOLUME 

MN/PE7: 4x5r

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. 

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 68:00 - 76:30

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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F7 GST B

0 - 10:45

Warm-up A x 3 rounds
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

12:00 - 31:45
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 14s
Set 3 - 14s
Set 4 - 13s
Set 5 - 11s
Stop the set when hips start to fall

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

Set is over when hips break

Mobility between sets
Chest stretch

34:00 -47:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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. 

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

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x25s

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. 

Sets felt strong. Elbows a little sore on last set. 

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!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/Headstand push-ups 1x10r, 2x8r

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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F7 GST B

0 - 10:45

Warm-up A x 3 rounds
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

12:00 - 31:45
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 13s
Set 2 - 12s
Set 3 - 11s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 9s
Set 2 - 9s
Set 3 - 10s
Set 4 - 5s wow. Just spent.
Set 5 - 7s

Set is over when hips break

Mobility between sets
Chest stretch

34:00 -47:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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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. 

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

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x20s

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. 

Up time to 25 sec. Sets felt strong. Elbows a little sore on last set. 

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!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Ring Dips 3x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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F7 GST Legs/Core

Total time: 76:30 should be easy to chip at this time. Good benchmark to work from. 

Warm-up 0 - 19:20

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout.

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets

SLS 22:00 - 41:30

SLS/SE5: 6rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

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

Trap Bar Deadlift (all DL sets) 42:30 - 56:00

135 x 10

225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Sight twings in lower back after the set was complete. Don't push it. Excellent tension in abs and lats throughout the set. 

225 x 10 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 57:00 - 66:30 DIDNT DO TODAY. SHORT ON TIME AND EASING INTO PREVIOUS VOLUME 

MN/PE7: 4x5r

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. 

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 68:00 - 76:30

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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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. 

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

sPL 19:30 - 48:30 paced well. 

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

SPL/SE: Advanced Frog Stand- 5x20s

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!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Ring Dips 3x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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