BAS

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 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs elevated off bar. Straight through
BW x 8/60s felt much stronger than last week. Last rep a grind.
BW x 8/60s Last few tough, but made it.

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

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
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last 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: 

Weight:

Calories between 2000-2300. Energy still feels good. 

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

4s = Legs off arms, hips in air. Strong. 

4s = Legs in air. Strong set. 

5s = Legs in air. Good lean. 

s +2s Great set. Nice work. 
3s

Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s. 

Go until sets drop below 5s. 

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

4 sec (black band) lean forward with strong shoulders hips falling
4 sec (black band) good quality set. Hips high, good forward lean
4 sec (black band) = same as above 
6 sec (purple band) 
6 sec (purple band) =

Good sets. Quality. Get to 15s then move to black

Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful. 

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
15s 

15s 

15s

15s

15s

Wall Handstands
20s
20s
20s 

20s

20s

Finisher:

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BAS

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 - 24:00
Parallette presses (feet on stool)/Superset pancakes 60s hold)
BW x 10/60s
BW x 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs elevated off bar. Straight through
BW x 8/60s felt much stronger than last week. Last rep a grind.
BW x 8/60s Last few tough, but made it.

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

26:00 - 42:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

10 sec =
11sec =
10 sec =
10 sec +1s
10 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

43:30 - 50:00
Pseudo Planche Push-ups
(Superset with hamstring stretch (back leg elevated)
5r = 30s per leg
5r = slow and strong. Lock out w full protracted shoulders
5r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

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
9r/10r +1/=
8r/10r =/+1
8r/9r +3/+2 last few reps tough

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

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GST B DL

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

REHAB WORK

Lacrosse roll outs x 1 min

Concept rower x 2 sets

500 m in under 1:50

Supersetted with T-stretches and 30 sec of hollow body rocks. 

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

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. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings/Pancake Stretches x 60s

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

5 hip articulations per leg per direction between sets

Long Jump

4 jumps x 3

BB Deadift 

135 x 12

225 x 10

225 x 10

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. 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#