F7 GST B

0 - 10:15

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

11:30 - 29:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 14s
Set 3 - 11s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 13s
Set 2 - 13s
Set 3 - 10s
Set 4 - 9s
Set 5 - 9s

Set is over when hips break

Mobility between sets
Chest stretch

31:00 - 34:15

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

41:00 - 56:00

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s
Set 5 - 60s
6 knees to elbows headstands

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

F7 GST A

REHAB WORK: 0:00 - 10:30

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)

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. 

sPL 11:30 - 27:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x30s Last two sets tough towards end, but finished strong. Had to break at :20 and then add another 10. All other sets straight through 

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. 

Sets felt strong. Elbows a little sore on last set. 

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 28:30 - 36:30

FL/PE13: Inverted hang

18s

16s

13s

11s

10s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. Knees ahead of elbows. Good progress! Last set barely hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

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

HBP   38:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 3x10r, last two sets broken on the last one or two reps. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3 Grip over, under, over

Bar on lowest hook, feet on step platform 

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

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F7 GST A

REHAB WORK: 0:00 - 10:30

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)

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. 

sPL 11:30 - 27:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x30s Last two sets tough towards end, but finished strong. Had to break at :20 and then add another 10. All other sets straight through 

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. 

Sets felt strong. Elbows a little sore on last set. 

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 28:30 - 36:30

FL/PE13: Inverted hang

18s

16s

15s

13s

10s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. Knees ahead of elbows. Good progress! Last set barely hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

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

HBP   38:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 3x10r, last two sets broken on the last one or two reps. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3 Grip over, under, over

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

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F7 GST B

0 - 10:15

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

11:30 - 29:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 14s
Set 2 - 14s
Set 3 - 12s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
Set 4 - 8s
Set 5 - 8s

Set is over when hips break

Mobility between sets
Chest stretch

31:00 - 34:15

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

41:00 - 51:00

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

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

F7 GST A

REHAB WORK: 0:00 - 10:30

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)

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. 

sPL 11:30 - 27:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x30s Last two sets tough towards end, but finished strong. Had to break at :20 and then add another 10. All other sets straight through 

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. 

Sets felt strong. Elbows a little sore on last set. 

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 28:30 - 36:30

FL/PE13: Inverted hang

15s 

14s

14s

12s

10s 

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress! Last set didn't quite hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

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

HBP   38:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 3x10r, last two sets broken on the last one or two reps. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3 Grip over, under, over

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

F7 GST B

0 - 10:15

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

11:30 - 30:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 15s
Set 3 - 13s
Set 4 - 13s
Set 5 - 12s
Stop the set when hips start to fall \ great set today. Up on every set

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Set 4 - 8s
Set 5 - 7s

Set is over when hips break

Mobility between sets
Chest stretch

32:00 - 35:30

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

42:30 - 53:00

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

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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F7 GST A

REHAB WORK: 0:00 - 13:45

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)

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. 

sPL 14:30 - 28:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x25s Last few sets tough towards end, but finished strong. 

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. 

Sets felt strong. Elbows a little sore on last set. 

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 29:30 - 37:00

FL/PE13: Inverted hang

5x10s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress! Last set didn't quite hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

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

HBP   39:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 1x10r, 2x9r

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3

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

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