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