-Pain Free Back Stretch(both legs up/then alt)
-Cat/Camels
-2x30 Unweighted Bicep Curls
-2x30s German Hang floor stretch
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TANSTAAFL-The Epoch of Man...umm, I mean, WO Log
Started by Josh Schmitter, July 14, 2011 · 224 Replies · 10,542 Views
posting.php?mode=reply&f=12&t=6955
Wrist Routine
Ido Scap/Shoulder Routine
FSP Pre-req Warmup
WOD: 3 sets each
-15s German Hang/5 Tempo Pulls(4 pallet bands)
-15s L-sit PB Low/5 Tempo Pike Push ups(fingertips 61in from wall/last set 3+2)
-15s Tuck L-sit Hang/5 Tempo Adv. Tuck Body Levers
-Rests:2min sets/20s FSP
10 Bridge Wall Walks(8+2)
-Rough, but due to arms being toast, not back.
-Full 15s German hangs today. Felt really good...very happy with that.
-Hand/Forearms burning to crap for the Pulls. Very maximal effort, but felt just hard enough.
-Warmup sets supersetted= 2x3 jumping Pull sets with slower negs each time/2x5 Pike Push ups on 4th/3rd step respectively
end.
Later in day
5x4 HS kick ups
Pain Free Lower Back Stretch x 5min+
Laser tag league winners
posting.php?mode=reply&f=12&t=6967
Wrist Routine
FSP Pre-req Warmup
WOD:
4 rounds/Rests-3min rounds, 15-30s for all else(i.e. light jog/walk from front to backyard...depending on round)
-60s Jump Rope (Avg. 150 skips round)
-30m Sled Sprint(15m up slight incline, 15m down)
-20m Squat Jumps(15 full, 7-9 explosive as possible stationary squats w/ step after each)
-10 Depth Jumps off car roof
NOTES:
-Squat jumps alternated going up/down slight incline each round
-Jump Rope avg. up 5 skips since last time
-Sled Sprint added 2nd biggest rock for weight
Stretching
-2x60s Seated Toe Point alt. with 2x30 Ido Heel Sit, Runners calf stretch, quad stretch, seated straddlex60, 1 Leg Pavel good mornings, Kneeling Hip flexor stretch, Front Split work, Standing pike 2x30.
-all around 30s holds unless noted
end.
Later in Day
Pain Free Back Stretch
5x4 HS kick ups
Some Lacrosse ball back work
Spread throughout day
-Pain Free Back Stretch
-2x30 Unweighted Bicep curls
-2x30s German hang floor stretch
-Lacrosse ball lower body work
Took extra rest day.
posting.php?mode=reply&f=12&t=6994
Wrist Routine
FSP Pre-req Warmup
Took an extra rest day after the Dy Leg WO on Tuesday. Really felt I needed it. Performing this on Friday, should do Fri on Sat then be caught up for Mon.
WOD:
3 rounds:Rests as rx'd
-10 Killers(30lbs w/ dumbells)
-10 Supine Windshield Wipers
-20m Backward Tire Sled Sprint (2nd to biggest rock loaded)
-5 HeRLL
3x10 Hip Ext.
-2x10 front/side(2120 Tempo)
-1x10 Circle(10s Tempo)
NOTES:
-Going to do RLL on shelf next time as tomorrow is HS day with HeS Presses..i.e. same thing as HeRLL.
-Tire sprints all up slight incline.
-Hip Ext. Felt harder than last time, but still managed them all w/out breaking sets
STRETCHING
-Hip Flexor, Standing Pike(2x30s), Quads, Lower back, Front Split, Straddle...
-all around 1x30-45s unless noted
end.
Later in Day
Wrist Routine(minus wrist push-ups)
FSP Pre-req Warmup
-5x2 CWW(1:30 rests/felt good)
-1x5 Pike Press HeS/2min
-1x10 Straddle Press HeS/5min
10 min HS wall runs:
-2 x [30s on/60s off x10 + 1x10 Wrist Pushups on knees]/5min between sets
-First 4 Regular Wall Runs, All subsequent Box HeSPU runs
NOTES
-rest time down 15s for CWW, all is well
-added 1 more regular wall run to first set...very tough, but doable. The second set was much harder than last time. Have to see how it goes next time around. I might hold off adding another rep of a full HS wall run next time.
Later in day
-Cat camel x15
-Slizz shoulder stretch
-Pain Free Back Stretch
Just some light stuff
-2x30 Unweighted curls
-2x30s German hang floor stretch
Pain free back stretch
posting.php?mode=reply&f=12&t=7035
Wrist Routine
Ido's Scap/Shoulder Routine
FSP Pre-req Warmup
WOD: 4 Rounds/Rests as rx'd
Rounds 1-2
-2 CWW/3 Pike Push ups(54in from wall)
-2 CWW/2 Full Dips, 3 negatives(5s)
-2 CWW/7 Floor Push ups
Rounds 3-4(i.e. what should have been happening from the start)
-1 CWW/3 Pike Push ups(54in from wall)
-1 CWW/5 Negative L-sit Dips(5s, l-sit at top)
-1 CWW/7 Floor Push ups on knees
*Made a major scaling error today. Fixed it by round 3, but that's much to late in my book. Neglected to check my log for last time this came up. Plus I am a little under par due to performing the last HS WOD Sat, instead of Fri. Always check the log 
posting.php?mode=reply&f=12&t=7044
Wrist Routine
FSP Pre-req Warmup
WOD:
-4 Chair Dips/1:40 rest
-4 Pull ups/1:40 rest
-Ring Strength 1 minus MU/4min Rest(Lower leg prehab during)
Repeat x3
-1 more set of Dips/Pulls, same rests
5x15s/60s rests
-Tuck L-sit Hang
-XR Plank Support
-German Hang
2x10 Wall Ext(303 tempo)
NOTES:
-Full 15s german hangs felt a little uncomfortable, but no pain.
-4x4 of Pulls and Dips...both difficult, but doable. Hopefully hit 5x4 of each next Ring day.
-Everything felt really good today. Best I've felt working out in a good while. Everything felt very tough, but I feel just better all around, recovery/ability wise....which is odd as I ate a bunch of crap yesterday(ice cream,cookies, and pizza) and I usually feel awful when I do this.
-I also feel like my forearm/grip is finally catching up with everything else as the FL/BL in the ring series was much easier to hold/pull out of.
end.
Later in Day
viewtopic.php?f=12&t=7061&p=63014#p63014
Wrist Routine(switched to wrist PU on coffee table)
FSP Pre-req Warmup
WOD: 3 sets each/Rests as Rx'd
-15s German Hang/5 Tempo Rows(body about 160 degrees to ground)
-15s L-sit Low/5 Tempo XR Pushups
-15s Tuck L-sit/5 Tempo Tuck V-ups
10 BWW
-8+2 due to arm fatigue
-About 4 steps down, close to floor, but using arms a lot
NOTES:
-Tempo 1con/2iso/5ecc
-Warm up sets = Knee PU/Wrist routine PU, Elevated Rows
-Tried straddle V-ups, too much with the 5s negatives...mostly with balance and inner thighs. Something just feeling a little off. Even the tuck v-ups were very trying with passing through the hollow extension for the negative.
Later in Day
5x4 HS kick ups
Wrist Routine
Ido Shoulder/Scap Routine
FSP Pre-req Warmup
WOD: 4 rounds/Rests as Rx'd
2 German Hang Pulls
10 fast Body Rows(160ish degrees body to ground)
2 GH Pulls
5 Pull ups(4 band assist)
2 GH Pulls
10 towel pulls ups feet assist
NOTES:
-A bit of nausea from the GH pulls...some kind of motion sickness. Hopefully I'll get used to it, nothing major, but not the best feeling.
-Very hard, but made it through.
Later in day
5x4 HS Kick ups
Pain free back stretch
Throughout the day:
3x30 unweighted bicep curls
1x30s German hang floor stretch
Pain free back stretch
Slizz Shoulder stretch
Wrist Routine
Ido's Shoulder/Scap Routine
*FSP Pre-req Warmup*
WOD:Rests as Rx'd
3x5 Half GHR
3x10 SLS unweighted
3x5 HeRLL unweighted
4x15s Straddle-L Bent/Low (60s rest between sets)
STRETCHING:
Single leg Standing Hammy, Calf/runners, Standing Pike(1x60s), Hip flexor's, quads,glutes, front split, straddle split
-all 1x30s at least
NOTES:
-Added to warmup today. See first post for details
-WOD felt good. Very tough, but good. Half GHR I feel I'm progressing with a greater angle at hams/calf. Hopefully get a NLC with bands setup going on soon so it will be easier to track progess. SLS were very tough, I found keeping the arms in front easier than to the sides...don't know if this is cheating at all, but for the last set I had to put them to the front to complete it.
Later in Day
Ido's Squat Routine
Pain Free Back stretch
5x4 HS kick ups(60s rest for sets)
Some heavy Yard work...might hamper recovery
Wrist Routine(minus wrist pushups)
FSP Pre-req Warmup
WOD:
5x2 CWW:(1:30s set rest)
1x5 Pike Press HeS/2min rest
1x10 Straddle Press HeS/5min rest
HSPU Ladders:3 Rounds
-6 wall runs between each/5min rest between 1/2 rounds(Lower Leg Prehab A/B)
-3 Pike Pushups(49in from wall)
-2 Full ROM dips
-1 Box HeSPu
2x10 Wrist Pushups on coffee table
NOTES:
-Cut CWW rest times by 15s again, felt good.
-Moved 1in closer on Pike Pushups.
-Still almost fail on the last ex. of the 3rd round going up the ladder(i.e. Box HeSPu for me). I feel like I'm not making progress w/ these, might switch to 2-3 Box HeSPu Negatives next time. It could just be my progress in CWW is counterbalancing as well.
1x8 Unweighted Jefferson Curls
Pain Free Back Stretch
Lots of squat sitting
Thursday/WOD - 110908(Dy Leg)-OFF
Took another rest day today. Slept very poorly and just feeling a little off today. I'm going to skip this WO entirely and just start up again w/ tomorrows ring day.
Wrist Routine
FSP Pre-req Warmup
WOD:
-4 Chair Dips/1:40 rest
-4 Pull ups/1:40 rest
-Ring Strength 1 minus MU/4min Rest(Lower leg prehab A during)
Repeat x3
-2 more set of Dips/Pulls, same rests
5x15s/60s rests
-Tuck L-sit Hang
-XR Plank Support
-German Hang
2x10 Wall Ext(303 tempo)
NOTES:
-Upped Dip/Pulls from 4x4 to 5x4. Felt relatively easy until the last reps of last 2 sets, and even then, not horrible. Very happy with that.
-Full GH's still very uncomfortable, but can still get through 5x15 w/out pain.
Later in Day
-5x4 HS Kick ups
-Lower leg prehab B
2x30 Unweighted Bicep Curls
2x30s German Hang floor stretch
Pain Free Back Stretch
Ido Shoulder/Scap Routine
Wrist Routine
FSP Pre-req Warmup
WOD: 3 sets each/2min rests
-15s L sit Low/5 Tempo MU rows
-15s German Hang/5 Tempo HeRLL
-15s Tuck Lsit Hang/5 Tempo Tuck V-ups
10 BWW(about 4 steps down)
Notes:
-Tempo(4 sascent/1s pause/3s descent)
-Warm up sets a little messed up. For reference, what should have been: 2x5 rows, 2x5- Straddle/Pike Box HeRLL or RLL off shelf/straddle HeRLL
-Tempo HeRLL very hard. Last round almost not doable, but made it.
-Tuck V-ups .5 less hard .
end.
Later in Day:
-5x4 HS Kick ups(hit almost every one first try)
-Lower Leg prehab A/B
Wrist Routine(minus wrist push ups)
FSP Pre-req Warmup
WOD:4 rounds-30s/3min rests
2 Lsit-Tuck PL
12 Knee Push ups
2 Lsit-Tuck PL
20s Swings(no dips)
2 Lsit-Tuck PL
6 Pike Push ups(60in from wall)
2x10 Wrist Push ups
NOTES:
-Made best guess on todays WOD as it wasn't posted yet. Curious as to how exact I got it...or didn't.
-Felt ok, though I might go for Lsit Low for all rounds next time as it ended up that way last few sets of last 2 rounds
-My chairs are becoming less and less stable for swings...if I don't post for a while, you'll know why .
Lsit press tuck PL... nice one.
Ha, Welcome. I believe you're the first to comment on my Log. Unfortunately you win nothing. I think I might have got this one close to spot on, but I could be a little off on my FBE between the Lsit/Tuck PL. I'm going to go over it some more in depth when I have some time later on. Thanks for stopping by.
Ido Scap/Shoulder Routine
5x4 HS kick up
Lower leg prehab A
Some lower body lacrosse ball work
Wrist Routine
FSP Pre-req Warmup
WOD:Rests as rx'd
5 Half GHR
10 OH Lunges(50lb plate)
20m Backward Tire Sprint
4 Half Wipers
3x10 Hip Ext.
-2x10 front/side(2120 Tempo)
-1x10 Circle(10s Tempo)
NOTES:
-Tire Sprint started out with 2nd biggest rock, but realized there was water in the tire as well from the rain so that rock got taken off fast .
-Half wipers were a mess. Even low they were ridiculous, so twisting arch ups for me next time...
-Hip ext. circles very hard again, may lower leg a little next time.
Stretching:
Single leg Standing Hammy, Calf/runners, Standing Pike(1x60s), Hip flexor's, quads,glutes, front split, straddle split(1x60)
-all 1x30s at least