SAS

Total: 58:00

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Wall handstands 14:00 - 24:00

20s =

20s 

15s -5s

15s -5s last few seconds very tough. Hard to keep shoulders down. 

15s -2s. Wrists and shoulders a bit shot. 

Added an extra today to equalize tut: 15s 

Low Frog Stands 26:00 - 

20s =

20s =

20s =

19s =

15s=

Holds with purple band

3s

3s

3s

Press shoulders down, elbow pits forward. Focus on driving hips up. Great sets. 

Take it slow. You've been away a while on these. 

Ring Inverted Lever Holds 38:00 - 46:30

15s =

13s -2s

13s -2s

15s =

12s =

Felt strong. Switched to rings. Much more difficult. 

L-sits 48:00 - 53:30

10s whoa. Shaky

10s barely kept legs up. 

10s + 1s Nice effort

9s = good job

8s = great sets. 

Pseudo Planche lean 54:00 - 58:00

20s = 

20s +5s

15s =

Good lean. Shoulder protraction 

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BAS

Total time: 65:00

Warmup 0:00-17:00

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

Wrist conditioning routine 

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

Pseudo-planche Pushups/Seated Rows 100lbs
6r / 12r 
6r / 12r
6r / 12r

15:00 - 34:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 8/60s 
BW x 7/60s tempting to shift weight to feet. 
BW x 6/60s keep pressure on triceps and shoulders. 
BW x 5/60Strong straight through. Tough set. 
BW x 6/60s 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. 

35:00 - 47:00 
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 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 - 55:00
Inverted Rows on Rings 
(Feet on stool) 
8r

8r

6r

7r

5r

Headstand leg raises 
5r
5r
5r

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SAS

Total: 58:00

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Wall handstands 14:00 - 24:00

20s =

20s =

15s -5s

15s -5s last few seconds very tough. Hard to keep shoulders down. 

15s -2s. Wrists and shoulders a bit shot. 

Added an extra today to equalize tut: 15s 

Low Frog Stands 26:00 - 

20s +5s

20s +5s

20s +5s

19s +4s fell early. Great drive. 

18s +3s

Holds with purple band

4s

3s

3s

Press shoulders down, elbow pits forward. Focus on driving hips up. Great sets. 

Take it slow. You've been away a while on these. 

Ring Inverted Lever Holds 38:00 - 46:30

15s =

13s -2s

13s -2s

15s =

12s =

Felt strong. Switched to rings. Much more difficult. 

L-sits 48:00 - 53:30

10s whoa. Shaky

10s barely kept legs up. 

10s + 1s Nice effort

9s = good job

8s = great sets. 

Pseudo Planche lean 54:00 - 58:00

20s = 

20s +5s

15s =

Good lean. Shoulder protraction 

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Lower Body

5 minute elliptical warm-up

Hip stretches, bridges, best stretch ever

Smith Machine Hip Thrusts/Superset w/Reverse Leg Raises
90 x 12/30s
90 x 12/30s
90 x 12/30s
90 x 12/30s

Go heavier and use leg strap next time.

Box jumps

Body weight Squats
6r per leg
6r
6r

Left knee a little wonky.


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BAS

Total time: 65:00

0:00-17:00

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

Wrist conditioning routine 

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

Pseudo-planche Pushups 
6r 
6r 
6r 

18:00 - 36:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 8/60s 
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 6/60s Strong straight through. 
BW x 6/60s 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. 

37:00 - 47:00 
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 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 - 55:00
Inverted Rows on Rings 
(Feet on stool) 
8r

8r

6r

7r

5r

Headstand leg raises 
5 
5 
5 

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SAS

Total 65:00

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Low Frog Stands 14:00 - 25:00

15s 

15s

15s

15s

15s

Press shoulders down, elbow pits forward. 

Take it slow. You've been away a while on these. 

Inverted Lever Holds 26:00 - 

15s 

15s

15s

15s

12s

Wall handstands

20s +5s

20s +5s

20s +5s

20s +5s last few seconds very tough. Hard to keep shoulders down. 

17s +2s. Fell down early. Tough set. Felt like a good place to stop

Felt strong. 

L-sits 

10s whoa. Shaky

10s barely kept legs up. Good time. 

9s uuuuuugh. Nice effort

9s good job

8s great sets. 

Pseudo Planche lean 

20s 

15s

15s

15s

15s

Good lean. Shoulder protraction 

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BAS

Total time: didn't time. Scaled it today. Do Rx next time.

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

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

Pseudo-planche Pushups
6r
6r
6r

:00 -
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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 =
9 sec =
9 sec =
9 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
DB Bench Press/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
6r =
6r = slow and strong. Lock out w full protracted shoulders
6r = stronger than previous week. Keep forward.


Pull-ups
5
5
5

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SAS

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Low Frog Stands 14:00 - 25:00

15s 

15s

15s

15s

15s

Press shoulders down, elbow pits forward. 

Take it slow. You've been away a while on these. 

Inverted Lever Holds 26:00 - 

15s 

15s

15s

15s

12s

Wall handstands

15s 

15s

15s

15s

15s

Felt strong and easy. 

L-sits (didn't do)

15s x 5

Pseudo Planche lean 

20s x 5