SAS High

Total time:60:00

0:00- 15:00
Warm-up
Shoulder complexes
Wrist warmups

Superset x 2 sets
Roll outs x 10
Swiss ball pikes x 10

Plank leans
5s x 5 (shaky. Held about 10-15s)

Arms straight, pits forward, hollow body

16:00-23:30

Low frogs
x 10
x 10
x 10
x 10
x 10
x 10
x 10
x 10

All a bit longer than 10. Good benchmark to start from.

24:30- 31:00
Straddle holds (bent leg)
x 10s
x 10s
x 10s
x 10s
x 10s
x 10s

Solid sets.

32:00-39:00

V-sit to V-up
x 5s
x 6s
x 6s
x 5s
x 5s
x 5s
Pushing body forward, hips up. Work to 8 sets

40:30-44:30
Plank holds
10s each leg up (20s total) x 3

Shaky last few seconds

L-sit pushes
3r

46:00- 53:00
Handstand
30s
30s
30s
(Work up to 5 sets)

55:00 - 60:00
Ring Supine Pull-ups
8r
8r
8r

Cool down


Sent from my iPhone

F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

16s

17s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

F7 GST A

Time: 52:00 (2:30 faster. Great pace.)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

18s

17s

16s

16s

17s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

14s

15s

13s

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 52:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

hips locked in hollow position 

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

elbows a bit sore. Alternated between DB and flat hands. 

flat palms

flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST A

Time: 54:30 (6:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 21r (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 33:00

FL/PE13: 5x

Single Bar Inverted Hang

16s

17s

15s

15s hips locked in hollow position 

16s

Way harder than it was before. I really was much stronger before. 

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s elbows starting to flare up a bit

15s elbows a bit sore. Alternated between DB and flat hands. 

15s flat palms

13s flat palms. Drive hips up!

Elbows flaring up a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 34:30- 54:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

GST B DL

Total time: 

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 - 

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)   

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

11:00 - 20:30

KB Swings/Long Jumps/Pancake Stretches x 60s

62lb x 10 both arms warm up 

62lb X 10r per arm

62lb X 10r per arm

Long jumps (alternate each week with knee jumps

5 jumps x 3

BB Deadift 21:00 - 35:00

135 x 12

245 x 12

245 x 12

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

Nordic hamstring curl 36:00 - 46:00

BW x 5 (hamstring machine 120x10)

BW x 5 slight twinge in left knee. (120x8)

BW x 4 (120x8)

MN (Supersetted w/SL) 47:00- 56:30

MN/SE5: 4x15s last set awful. 

15s

15s

15s

11s

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

F7 GST A

Time: 61:00 (:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength.  

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 36:00

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s 

18s

14s 

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

13s elbows a bit sore. Alternated between DB and flat hands. 

15s flat palms

13s flat palms. Drive hips up!

Easy sets. Elbows flaring a bit. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 37:00- 61:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r strong so far. No problem at 5

5r strong sets. 

5r pretty good. Banged them all out. Biceps feeling strained on negs so not doing bonus stuff today. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

Sent from my iPhone

F7 GST A

Time: 61:30 (4:30 faster and added extra sets)

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:00

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

Wrist conditioning 

FL 11:00

FL/PE13: 5x

Single Bar Inverted Hang

17s

Time: 66:00

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:30

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30 - 38:00

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s

15s

14s

12s

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

15s

15s

15s

Easy sets. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 39:00- 61:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r strong sets. Lockout a bit tough, but no problem. 

4r wow. 

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

3r new set this week. Tough. Keep it slow. 

3r new set. Dropping immediately but keep it slow. 

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

30s

30s

30s

30s

30s

F7 GST B Squat

REHAB WORK:

Rowing machine x 500 m

Stretch complexes

Single Leg Bench Plyo Jumps

6x3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

5r SLS/SE3-iM for each work set x10 Hip articulations between a sets

Bulgarian BB Squats 18:30- 42:00

95 x 8 per leg

115 x 8 per leg easy 8

115 x 8 per leg. Last few tough

KB Goblet Pause Squats/Farmer Carry Superset

Didn't do this time. Add it next time. 

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 3 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL) 43:00- 65

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

F7 GST A

Time: 66:00

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:30

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 11:30

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

17s

17s

16s

15s

14s

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

15s

15s

12s elbows flaring a bit

Easy sets. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 39:00- 66:00

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r

5r

Shoulders packed. Slow and strong. 

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 

RC/PE7: 5x3rx10s

3r

3r

3r

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

Sent from my iPhone

F7 GST A

Time:73:00

Note: Felt good, but obvious I've lost a ton of strength. Frustrating 

 

REHAB WORK: 0:00- 10:30

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Band shoulder complexes

DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 35:00- 48:30

Wrist conditioning

FL/PE13: 5x

Single Bar Inverted Hang

15s

15s

15s

12s

16s

Way harder than it was before. I really was much stronger before. Haha

FL/PE13-iM: 5x30s

Low Bridge Focus on thoracic 

30s

30s

30s

30s

30s

sPL 11:00-34:15

Wrist conditioning series

SPL/SE2: 5x15s First time in a while so easing in

Advanced Frog

15s

15s

15s

15s

15s

Easy sets. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

SPL/SE2-iM for each work set: Mission Impossibles 

3s

3s

3s

3s

3s

HBP 39:00- 63:30

HBP/PE6: 5x5r

Parallel Bar Dip

5r

5r

5r

5r last one a bit of a struggle

5r

Lean slightly on the bar. Grip overhand. Bar in front of body

HBP/PE-iM for each work set: 5x30s

30s

30s

30s

30s

30s

Cat stretches. Knees slightly behind hips. 

RC 64:00-73:00

RC/PE7: 5x3rx10s

3r

3r

3r

Negative Pull-ups

Slow and steady pace. Don't rest chin on bar. Overhand grip

RC/PE7-iM for each work set: 5x30s

Underhand grip. Rail at waist height. Lean back and stretch lats.

Rings A

0:00- 10:00

Warm-up

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

Wrist conditioning routine 

T- presses DB 
35 lb x 8 each side x 2 sets 

11:00 - 

Tuck to tuck shoulder stand/Prone leg extensions/superset with Pancake stretch @ 60 sec

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

No bands. Feels strong. Tricky movement. Just play with it for now, don't worry too much about reps. Hips extending a bit more. Strength there. Balance still a bit tricky. Try pushing them a bit more next week. 

Inverted Push-up

BW x 5

BW x 5

BW x 5

BW x 5

Keep shoulders pressed towards floor. Wrists neutral, elbows close to body. Push with butt up. Really tough. Try not to push at an angle. Straight up and down. Feet elevated on box (30")

Go to 5r

Ring Push-ups

BW x 6

BW x 6

BW x 6

Turn rings out at top. Elbows in tight. Strong. Felt a little shaky. 

Dip/Chest archer stretch (legs elevated)

BW x 5

BW x 5

BW x 5

Amazing how much strength I've lost on the rings. And shoulders don't feel awesome. Ease in. 

Jump to Dip - didn't do today

BW x 8

BW x 8

BW x 8

Rings at nip level. Start in false grip. Pull rings in quickly getting shoulders over hands then press

L-sit Hold

BW x 7s holy crap. Legs together and straight out. 

BW x 7s

BW x 7s

Press shoulders down

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

GST DL

Total time: 

Felt strong today. Reps easy and smooth

REHAB WORK 0:00 - 15:30

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)   

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

16:30 - 26:30

KB Swings/Long Jumps/Pancake Stretches x 60s

62lb x 10 both arms warm up 

62lb X 10r per arm

62lb X 10r per arm

Long jumps (alternate each week with knee jumps

5 jumps x 3

BB Deadift 28:00 - 35:30

135 x 12

245 x 12

225 x 12

Add 10 pounds to work sets but keep reps at 10. Very strong and contracted. Explosive concentric, controlled eccentric. 

MN (Supersetted w/SL) 39 :00- 44:30

MN/SE5: 3x15s last set awful. Add 4th set. 

L-sit Holds

Great sets. 15 sec perfect.

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Nordic hamstring curl 47:00 - 52:30

BW x 5

BW x 5 slight twinge in left knee. Not awful, just there. 

BW x 4