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

Rings B

Total Time: 

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 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Solid sets. Go to 4 reps 

Ring V-ups

BW x 7

BW x 7

BW x 7

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Last two sets broken

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

BB Bicep Curls

65 x 8 

65 x 8

65 x 8

Alternate with DB hammer curls

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

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 

Sent from my iPhone

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 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#

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

Sent from my iPhone

Rings B

Total Time: 

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 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Solid sets. Go to 4 reps 

Ring V-ups

BW x 7

BW x 7

BW x 7

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

Sent from my iPhone

GST Squat

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)

6 per leg

6 per leg

6 per leg

35:00 - 49:00

Bulgarian Squats

115 x 8 each leg. Very strong. 

115 x 8

115 x 8 tough but got them all. Not broken. 

Great sets. Go 125 next week. 

51:30 - 59:30

MN (Supersetted with SL)

MN/SE4: 4x15s

5r SL/PE12-iM for each work set

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

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb 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

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#

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

Sent from my iPhone

Rings B

Total Time: 

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 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Solid sets. Go to 4 reps 

Ring V-ups

BW x 7

BW x 7

BW x 7 broken 

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

GST Squat

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)

6 per leg

6 per leg

6 per leg

35:00 - 49:00

Bulgarian Squats

115 x 8 each leg

115 x 8 

115 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#

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 

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 4

BW x 4

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 

Sent from my iPhone

GST Squat

Time: 

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)

6 per leg

6 per leg

6 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#

Sent from my iPhone

Rings B

Total Time: 

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 - 

Inverted Tuck Row/superset with Pancake stretch @ 60s

BW x 5

BW x 5

BW x 5

BW x 5

Look at knees as driving butt to ceiling. Elbows in, pull them down. 

Inverted Tuck Roll Chin Up/Chest archer stretch

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Solid sets. Go to 4 reps 

Ring V-ups

BW x 7

BW x 7 broken 4,3

BW x 7 broken 

Hands rotate palms towards face as pulling up. Hands neutral inverted, feet straight up. Tuck, roll forward as pulling up and turning hands inward, turn hands outward and slowly lower back to inversion. 

Chin up

BW x 5

BW x 5

BW x 5

Shoulders packed down and back. Don't arch back- crunch ribs towards hips. 

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

Sent from my iPhone