F7 GST B

0 - 10:45

Warm-up A x 3 rounds
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

12:00 - 31:45
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 13s
Set 2 - 12s
Set 3 - 11s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 11s
Set 2 - 10s
Set 3 - 9s
Set 4 - 9s
Set 5 - 9s

Set is over when hips break

Mobility between sets
Chest stretch

34:00 -47:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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F7 GST Legs/Core

Total time: 76:30 should be easy to chip at this time. Good benchmark to work from. 

Warm-up 0 - 19:20

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout.

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets

SLS 22:00 - 41:30

SLS/SE5: 6rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Trap Bar Deadlift (all DL sets) 42:30 - 56:00

135 x 10

225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Sight twings in lower back after the set was complete. Don't push it. Excellent tension in abs and lats throughout the set. 

225 x 10 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 57:00 - 66:30

MN/PE7: 4x5r

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. 

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 68:00 - 76:30

SL/PE10: 4x10s

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#

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F7 GST A

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. 

Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: Advanced Frog Stand- 5x20s

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Ring Dips 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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F7 GST A

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. 

Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: Advanced Frog Stand- 5x20s

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Ring Dips 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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F7 GST Legs/Core

Total time: 60:15

Warm-up A

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout. About 6:00slower than last best, but progressed on DL and SLS. Good workout today. 

SLS 0 - 16:00

SLS/SE5: 5rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Trap Bar Deadlift 13:00 -38:45 (all DL sets)

135 x 10

225 x 8 hands slipping without chalk

225 x 8 feels ok. Sight swings in lower back. 

225 x 6 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 45:00 - 51:30

MN/PE7: 4x5r

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. 

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 52:00 - 60:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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F7 GST B

Warm-up A x 3 rounds
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 11s
Set 2 - 12s
Set 3 - 12s
Set 4 - 10s
Set 5 - 9s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Set 4 - 9s
Set 5 - 7s

Mobility between sets
Chest stretch

Tripod headstand/PE2
5 x 30s

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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F7 GST A

Total time:   

First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things. 

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

Ab Roller 1x30 (forward, diagonals = 1 rep)

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. 

Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. 

Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: Advanced Frog Stand- 5x20s

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/PE13: Inverted hang

5x15s 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

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE7: Single Bar Dip 5x5r 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 5x5r

Pull-ups-slightly wider than shoulder width 

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

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