SAS

Time: 70:00 (-4:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

15s +1s
20s +6s
17s +3s

16s +4s

16s +5

Up on every set. Hips high. Try to lift legs off elbows

22:00 - 30:00

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 10s/8s (-1/-2)incredible cramps in forearm. Wow  

L/R 8s/7s (-3/-3)

L/R 8s/6s (-3/-4)

Dropped in time, but leg was fully extended behind me and lean forward was increased. Great sets. 

31:00 - 36:00

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

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Legs/Core

Total time: 60:00 Great workout. Feeling pretty strong this week. 

Warm-up 0 - 17:00

Jump rope x 1 min x 3

Regular, skip kicks, high knees 

Lower body/back stretches

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (62lb) x 3 sets

SLS 18:30 - 33:30

KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine

20r/10r actually kind of tough on both. Not as strong as last week. You're still gonna do it though. 

20r/10r nice set. Great push. 

20r/9r Legs and core on fire. Took a 10-15s rest after 15r, but didn't put weight down. 

20r/8r

GHC body kept flat, no arch in back or bending in hips

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie. Great volume. Keep this for a few weeks before making any changes. 

Trap Bar Deadlift (all DL sets) 36:00 - 44:45

135 x 10

225 x 10 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Don't push it. Excellent tension in abs and lats throughout the set. Great set. 

225 x 10 Didn't do this today. Do it next week. Ramping up volume again. 

MN 46:30 - 52:00

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 54:30 - 60:00

SL/PE10: 3x10s

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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BAS

Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.

24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

Felt weak today. :( Last weak was a deload so I don't know what's up.

32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.

43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

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SAS

Time: 70:00 (-4:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

15s +1s
20s +6s
17s +3s

16s +4s

16s +5

Up on every set. Hips high. Try to lift legs off elbows

22:00 - 30:00

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 10s/8s (-1/-2)incredible cramps in forearm. Wow  

L/R 8s/7s (-3/-3)

L/R 8s/6s (-3/-4)

Dropped in time, but leg was fully extended behind me and lean forward was increased. Great sets. 

31:00 - 36:00

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

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SAS

Time: 70:00 (-4:00) Disregard time. Saved from last time. Did half the volume. M

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

14s =
14s +4s
14s +4s

12s +3s

11s +2s

Up on every set. Hips high. Try to lift legs off elbows

22:00 - 30:00

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 11s/10s (+1/=)incredible cramps in forearm. Wow  

L/R 11s/10s (+1s/+=)

L/R 10s/10s (=/=)

31:00 - 36:00

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

Sent from my iPhone

BAS

Time: 65:30 faster by 5:30 with mobility between every set. Almost -20:00 from first benchmark. Good improvements. Focus on quality sets now as opposed to speed of pace.

0:00-8:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:00 - 23:15
Parallette presses (feet on stool)/Superset prone groin stretches -5 pulses and 30 s hold on each side)
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s
BW x 5/30s

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.

24:00 - 31:30
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
9sec =
7sec -1s
6sec -1s
5sec =
5sec -1s

Felt weak today. :( Last weak was a deload so I don't know what's up.

32:30 - 42:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
11 sec +1
10 sec
Little pulses at the end of the hold 2-3" Very strong today.

43:30 - 50:00
Bent arm presses
(Parallettes and purple band) Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r +1 fought for it

51:30 - 58:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
5r/8r =/=
5r/8r =/+2last few reps tough

60:00 - 65:30
Wall Handstands
27s +2s
25s +5s
25s -5s
90 sec rest between sets

SAS - DELOAD WEEK

Time: 70:00 (-4:00) Disregard time. Saved from last time. Did half the volume. M

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

9:30 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

14s =
14s +4s
14s +4s

12s +3s

11s +2s

Up on every set. Hips high. Try to lift legs off elbows

22:00 - 30:00

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 11s/10s (+1/=)incredible cramps in forearm. Wow  

L/R 11s/10s (+1s/+=)

L/R 10s/10s (=/=)

31:00 - 36:00

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

Sent from my iPhone