SAS

NOTE: 

Weight: 187 a bit fluffy

Time: 58:00

Calories between 2000-2300. Energy still feels good. 

0:00 - 10:00

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 26:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s = lost so much strength. Build it back. Legs off arms, hips in air.

3s -1s Legs in air. 

3s  Legs in air. Good lean. 

3s  Great set. Nice work. 

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

Go until sets drop below 5s. 

27:30 - 41:00

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

7 sec = (purple band) lean forward with strong shoulders hips falling
8 sec = (purple band) good quality set. Hips high, good forward lean
7 sec +1s (purple band) same as above 
7 sec +1s (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

42:00 - 58:00

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s =

13s =

14s +2s

12s +1s

12s +1s

Keep body at an angle and shoulders packed. Easy to hold forever straight up and down. 

Wall Handstands/Prone shoulder PVC Presses (face down Y > W) x 5
30s =
25s +5s
25s =

27s +5s

25s +5s

GST B DL

Total time: 52:30

Great energy today. 

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/Knee Jumps/Pancake Stretches x 60s

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

Knee Jumps (alternate each week with long jumps

5 jumps x 3

BB Deadift 28:00 - 35:30

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. 

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#

Hamstring curl 47:00 - 52:30

100 x 12

120 x 10 slight twinge in left knee. Not awful, just there. 

120 x 10

Sent from my iPhone

BAS

Total time: 57:00

0:00-10:00

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

Wrist conditioning routine

Wheel rollouts x 12

T- presses DB
25lb x 8 each side x 2 sets

11:00 - 32:30
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 4x4 elevated off bar. Straight through
BW x 8/60s Strong straight through.
BW x 8/60s strong set. Might have had another, but straight through. Last week was broken

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.

34:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
10 sec =
8 sec +1s
8 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

48:30 - 57:00
Pseudo Planche Push-ups/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
5r +1r
5r = slow and strong. Lock out w full protracted shoulders
5r stronger than previous week. Keep forward.

Go for 6!

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

Inverted Rows
10r +1r
9r -1r
10r

SAS

NOTE: 

Weight: 187 a bit fluffy. 

Time: 59:30

Calories between 2000-2300. Energy still feels good. 

0:00 - 10:00

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 29:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s = lost so much strength. Build it back. Legs off arms, hips in air.

3s -1s Legs in air. 

3s  Legs in air. Good lean. 

3s  Great set. Nice work. 

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

Go until sets drop below 5s. 

31:00 - 45:00

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

7 sec (purple band) lean forward with strong shoulders hips falling
8 sec (purple band) good quality set. Hips high, good forward lean
6 sec (purple band) = same as above 
6 sec (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

46:15 - 59:30

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s -2s

13s -2s

12s -3s

11s - 4s 

11s -4s

Keep body at an angle and shoulders packed. Easy to hold forever straight up and down. 

Wall Handstands
30s +10s
20s = felt strong
25s +5s

22s +7s

20s =

Sent from my iPhone

GST B Squat

Time: 59:30

REHAB WORK: 0:00 - 13:00

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. 

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

14:00 - 34:00

Box jumps/Pistol squats/Pancake Stretches x 60s

6 per leg/20 in x 3

8 two legs/24 in

Pistol squats (used rack for balance and to allow a back lean)

5 per leg

5 per leg

5 per leg

35:00 - 49:00

Bulgarian Squats

90 x 8 each leg

90 x 8 

90 x 8  Felt good. 

Great sets. Go 100 next week. 

51:30 - 59:30

MN (Supersetted with SL)

MN/SE4: 4x15s

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

BAS

Total time: 63:00

0:00-10:00

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

Wrist conditioning routine

Wheel rollouts x 10

T- presses DB
25lb x 8 each side x 2 sets

11:00 - 33:00
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 2x2 elevated off bar. Straight through
BW x 8/60s Strong straight through.
BW x 7/60s 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.

34:00 - 49:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
10 sec =
7 sec
8 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

50:30 - 57:00
Pseudo Planche Push-ups/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
4r =
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.

Inverted Rows
9r
10r
10r





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SAS

NOTE: 

Weight: 187 a bit fluffy. 

Time: 59:30

Calories between 2000-2300. Energy still feels good. 

0:00 - 10:00

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 29:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s = lost so much strength. Build it back. Legs off arms, hips in air.

3s -1s Legs in air. 

3s  Legs in air. Good lean. 

3s  Great set. Nice work. 

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

Go until sets drop below 5s. 

31:00 - 45:00

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

7 sec (purple band) lean forward with strong shoulders hips falling
8 sec (purple band) good quality set. Hips high, good forward lean
6 sec (purple band) = same as above 
6 sec (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

46:15 - 59:30

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s -2s

13s -2s

12s -3s

11s - 4s 

11s -4s

Keep body at an angle and shoulders packed. Easy to hold forever straight up and down. 

Wall Handstands
30s +10s
20s = felt strong
25s +5s

22s +7s

20s =

GST DL

Total time: 64:00

REHAB WORK 0:00 - 19:00

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)   

Dynamic leg/ankle stretches

5 hip articulations per leg per direction between sets

KB Swings/Knee Jumps/Pancake Stretches x 60s

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

Knee Jumps (alternate each week with long jumps

5 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. 

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

BAS

0:00-9:30
Wrist conditioning routine

Wheel rollouts x 10

T- presses DB
25lb x 8 each side x 2 sets.

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

Scapula rotations x 10

11:00 - 33:00
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 2x2 elevated off bar. Straight through
BW x 8/60s broken last 2. Tough.
BW x 7/60s 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.

34:30 - 49:15
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
10 sec
10 sec
8 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

50:30 - 57:00
Pseudo Planche Push-ups
(Supersetted with chest stretches and bow and arrow lat stretches)
4r =
5r = slow and strong. Lock out w full protracted shoulders
4r = stronger than previous week. Keep forward.

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

58:00 - 62:30
Inverted Rows on Rings
(Feet on stool)
9r
10r
10r

SAS

NOTE: today was weak, but i left all the numbers from last week. If it persists I'll adjust them. I think I'm still getting used to the volume again. 

Weight: 187 a bit fluffy. 

Time: 59:30

Calories between 2000-2300. Energy still feels good. 

0:00 - 9:45

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 29:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s -2s lost so much strength. Build it back. Legs off arms, hips in air.

4s = Legs in air. Strong set. 

4s -1s Legs in air. Good lean. 

3s = Great set. Nice work. 
2s

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

Go until sets drop below 5s. 

31:00 - 43:15

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

7 sec (purple band) lean forward with strong shoulders hips falling
8 sec (purple band) good quality set. Hips high, good forward lean
6 sec (purple band) = same as above 
6 sec (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

44:15 - 59:30

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

15s =

15s =

15s =

15s =

Wall Handstands
20s =
20s =
20s =

15s -5s

20s 

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Legs/Core (Football season)

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 

Box jump/KB Swing supersets 

6 single leg explosive jumps (20 in)/12 two hand swings (62lb) x 3 sets

8 two legged jumps @ 24"

SLS 18:30 - 33:30

KB Goblet Squat @62lb/Superset w/Glute Ham Curls on Rowing Machine (Didn't do ham curls)

20r/10r very strong. Easy 20.  

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. 

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#

BAS

0:00-9:30
Wrist conditioning routine

Wheel rollouts x 10

T- presses DB
25lb x 8 each side x 2 sets.

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

Scapula rotations x 10

11:00 - 33:00
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 2x2 elevated off bar. Straight through
BW x 8/60s broken last 2. Tough.
BW x 7/60s 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.

34:30 - 49:15
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec -2
9 sec -3
10 sec =
10 sec +1s
8 sec -2s
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

50:30 - 57:00
Pseudo Planche Push-ups
(Supersetted with chest stretches and bow and arrow lat stretches)
4r =
5r = slow and strong. Lock out w full protracted shoulders
4r = stronger than previous week. Keep forward.

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

58:00 - 62:30
Inverted Rows on Rings
(Feet on stool)
9r
10r
10r


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GST B DL

Total time: N/A today. Building volume again. 

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#

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SAS

Weight: 187 a bit fluffy. 

Time: 59:30

Calories between 2000-2300. Energy still feels good. 

0:00 - 9:45

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 29:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s -2s lost so much strength. Build it back. Legs off arms, hips in air.

4s = Legs in air. Strong set. 

4s -1s Legs in air. Good lean. 

3s = Great set. Nice work. 
2s

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

Go until sets drop below 5s. 

31:00 - 43:15

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

7 sec (purple band) lean forward with strong shoulders hips falling
8 sec (purple band) good quality set. Hips high, good forward lean
6 sec (purple band) = same as above 
6 sec (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

44:15 - 59:30

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

15s =

15s =

15s =

15s =

Wall Handstands
20s =
20s =
20s =

15s -5s

20s 

Sent from my iPhone

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 - 29:00
Parallette presses (feet on stool)/Wall Arm Sliders x 3/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 6/60s
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.

31:00 - 48:00
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

50:30 - 60:00
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.


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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