Time: 72:30
Wrist conditioning routine
Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Scapula rotations x 10
Parallette presses (feet on stool)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 last two super hard
Bent Arm Planche Holds
Focus on keeping chest high
6 sec
5 sec
5 sec
4 sec
3 sec
Bent arm press static holds (Parallettes and black band)
8 sec
9 sec
8 sec
7 sec
8 sec
Bent arm presses
(Parallettes and purple band)
3r
3r
2r
Ring dips (hands turned outside on top of movement)
5r
5r
5r last few reps tough
Inverted Rows on Rings
(Feet on stool)/Supersetted w/Wall Handstands
8r/30s fell twice trying not to use wall
7r/30s
8r/30s 5/3 reps
Notes: felt pretty strong. Get a little ache in my shoulders, so donft increase intensity too quickly.
Monday, April 30, 2018
Monday, February 19, 2018
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 - 26:30 paced well. :45 sec faster
SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today.
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 27:30 - 34:30
FL/PE13: Inverted hang
20s^
20s=
15s=
12s^
13s^
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!
Tuck Front Lever
10s FL/PE15-iM for each work set
Low Bridge Static Hold - Focus on thoracic flexion, not lumbar.
HBP 36:30 - 48:15
Supersetted HBP with RC.
HBP/Headstand push-ups
10r straight through
10r straight through (last one a struggle)
10r straight through last few rough but stayed with it. Great set.
30s HBP/PE-iM for each work set
Cat Stretch Static
RC
RC/PE7:
5r straight through
5r straight through
5r (4+1)
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)-
Planche push-ups (about 6-8 inches off ground)
BW x 5
BW x 5
BW x 5
Neutral grip on DB. Holy crap.
Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻
Sent from my iPhone
Friday, February 16, 2018
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 - 31:30
Planche/Front Lever Supersets
Band supported holds (planche purple, FL black)
sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.
FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =
Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.
Mobility between sets
Chest stretch
33:00 - 38:00
Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body
Traveled home
47:00 - 62:30
Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands
Strong all the way through. Great workout today. 2 min between sets. Good rest time.
Shoulder Extension Dip
5 x 5r sit in bottom of movement for max stretch
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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 - 31:30
Planche/Front Lever Supersets
Band supported holds (planche purple, FL black)
sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.
FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =
Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.
Mobility between sets
Chest stretch
33:00 - 38:00
Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body
Traveled home
47:00 - 62:30
Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands
Strong all the way through. Great workout today. 2 min between sets. Good rest time.
Shoulder Extension Dip
5 x 5r sit in bottom of movement for max stretch
Sent from my iPhone
Thursday, February 15, 2018
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 - 26:30 paced well. :45 sec faster
SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today.
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 27:30 - 34:30
FL/PE13: Inverted hang
18s^
20s^
15s=
11s -1s
10s -2s
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!
Tuck Front Lever
10s FL/PE15-iM for each work set
Low Bridge Static Hold - Focus on thoracic flexion, not lumbar.
HBP 36:30 - 48:15
Supersetted HBP with RC.
HBP/Headstand push-ups
10r straight through
10r straight through (last one a struggle)
10r straight through last few rough but stayed with it. Great set.
30s HBP/PE-iM for each work set
Cat Stretch Static
RC
RC/PE7:
5r straight through
5r straight through
5r (4+1)
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)-
Planche push-ups (about 6-8 inches off ground)
BW x 5
BW x 5
BW x 5
Neutral grip on DB. Holy crap.
Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻
Wednesday, February 14, 2018
F7 GST Legs/Core
Warm-up 0 - 14:30
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 15:00 - 31:30
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) 34:30 - 44:30
135 x 10
225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral.
255 x 8 felt great. 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
Add finisher next week. Maybe up top set.
MN 46:00 - 52:30
MN/PE7: 3x5r
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. Shoulders are actually the first thing to go. Start to hurt towards end.
5r MN/PE7-iM for each work set
Pike Hang
Overall a great workout. Way to push the pace.
SL 54:00 - 63:30
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#
Tuesday, February 13, 2018
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 - 31:30
Planche/Front Lever Supersets
Band supported holds (planche purple, FL black)
sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.
FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =
Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.
Mobility between sets
Chest stretch
33:00 - 38:00
Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body
Traveled home
47:00 - 62:30
Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands
Strong all the way through. Great workout today. 2 min between sets. Good rest time.
Shoulder Extension Dip
5 x 5r sit in bottom of movement for max stretch
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 - 31:30
Planche/Front Lever Supersets
Band supported holds (planche purple, FL black)
sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.
FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =
Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.
Mobility between sets
Chest stretch
33:00 - 38:00
Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body
Traveled home
47:00 - 62:30
Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands
Strong all the way through. Great workout today. 2 min between sets. Good rest time.
Shoulder Extension Dip
5 x 5r sit in bottom of movement for max stretch
Monday, February 12, 2018
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 - 26:30 paced well. :45 sec faster
SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today.
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 27:30 - 34:30
FL/PE13: Inverted hang
17s=
16s=
15s^
12s^
12s=
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!
Tuck Front Lever
10s FL/PE15-iM for each work set
Low Bridge Static Hold - Focus on thoracic flexion, not lumbar.
HBP 36:30 - 48:15
Supersetted HBP with RC.
HBP/Headstand push-ups
10r straight through
10r straight through (last one a struggle)
10r straight through last few rough but stayed with it. Great set.
30s HBP/PE-iM for each work set
Cat Stretch Static
RC
RC/PE7:
5r straight through
5r straight through
5r (4+1)
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)-
Planche push-ups (about 6-8 inches off ground)
BW x 5
BW x 5
BW x 5
Neutral grip
SO much harder than a fixed bar. Holy crap.
Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻
Sent from my iPhone
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