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 - 26:30 paced well. :45 sec faster

SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today. 

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 27:30 - 34:30

FL/PE13: Inverted hang

20s^

20s=

15s=

12s^

13s^

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. 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   36:30 - 48:15

Supersetted HBP with RC. 

HBP/Headstand push-ups 

10r straight through 

10r straight through (last one a struggle)

10r straight through last few rough but stayed with it. Great set. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7:

5r straight through 

5r straight through

5r (4+1)

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)- 

Planche push-ups (about 6-8 inches off ground)

BW x 5

BW x 5

BW x 5

Neutral grip on DB. Holy crap. 

Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻

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 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 - 31:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =

Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.

Mobility between sets
Chest stretch

33:00 - 38:00

Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

47:00 - 62:30

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands

Strong all the way through. Great workout today. 2 min between sets. Good rest time.

Shoulder Extension Dip

5 x 5r sit in bottom of movement for max stretch

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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 - 26:30 paced well. :45 sec faster

SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today. 

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 27:30 - 34:30

FL/PE13: Inverted hang

18s^

20s^

15s=

11s -1s

10s -2s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. 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   36:30 - 48:15

Supersetted HBP with RC. 

HBP/Headstand push-ups 

10r straight through 

10r straight through (last one a struggle)

10r straight through last few rough but stayed with it. Great set. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7:

5r straight through 

5r straight through

5r (4+1)

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)- 

Planche push-ups (about 6-8 inches off ground)

BW x 5

BW x 5

BW x 5

Neutral grip on DB. Holy crap. 

Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻

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

F7 GST Legs/Core

Warm-up 0 - 14:30

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 15:00 - 31:30

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) 34:30 - 44:30

135 x 10

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

255 x 8 felt great. 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

Add finisher next week. Maybe up top set. 

MN 46:00 - 52:30

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 54:00 - 63:30

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#

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 - 31:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =

Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.

Mobility between sets
Chest stretch

33:00 - 38:00

Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

47:00 - 62:30

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands

Strong all the way through. Great workout today. 2 min between sets. Good rest time.

Shoulder Extension Dip

5 x 5r sit in bottom of movement for max stretch

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 - 26:30 paced well. :45 sec faster

SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today. 

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 27:30 - 34:30

FL/PE13: Inverted hang

17s=

16s=

15s^

12s^

12s=

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. 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   36:30 - 48:15

Supersetted HBP with RC. 

HBP/Headstand push-ups 

10r straight through 

10r straight through (last one a struggle)

10r straight through last few rough but stayed with it. Great set. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7:

5r straight through 

5r straight through

5r (4+1)

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)- 

Planche push-ups (about 6-8 inches off ground)

BW x 5

BW x 5

BW x 5

Neutral grip

SO much harder than a fixed bar. Holy crap. 

Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻

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 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 - 32:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 15s
Set 3 - 12s
Set 4 - 12s
Set 5 - 10s -
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 14s
Set 2 - 14s
Set 3 - 12s
Set 4 - 10s
Set 5 - 11s

Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.

Mobility between sets
Chest stretch

33:30 - 38:00

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

Traveled home

47:00 - 62:30

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands

Strong all the way through. Great workout today. 2 min between sets. Good rest time.

Static Standing Shoulder Extension w/Weighted Bar

5 x 5r sit in bottom of movement for max stretch

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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 - 26:30 paced well. :45 sec faster

SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today. 

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 27:30 - 34:30

FL/PE13: Inverted hang

17s

16s

13s

9s

12s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. Knees ahead of elbows. Good progress! Last set barely hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

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

HBP   36:30 - 48:15

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)- 

Ring-planche push-ups (about 6-8 inches off ground)

BW x 8

BW x 6

BW x 5

Neutral grip

SO much harder than a fixed bar. Holy crap. 

Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻

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

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

Warm-up 0 - 14:30

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 15:00 - 31:30

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) 34:30 - 44:30

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

Add finisher next week. Maybe up top set. 

MN 46:00 - 52:30

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 54:00 - 63:30

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#

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 - 15s
Set 2 - 14s
Set 3 - 11s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 13s
Set 2 - 13s
Set 3 - 10s
Set 4 - 9s
Set 5 - 9s

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 - 56:00

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s
Set 5 - 60s
6 knees to elbows headstands

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

18s

16s

13s

11s

10s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. Knees ahead of elbows. Good progress! Last set barely 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

Bar on lowest hook, feet on step platform 

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 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

18s

16s

15s

13s

10s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. Knees ahead of elbows. Good progress! Last set barely 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 

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