Will's Log

Well, I beleive a log will hopefully keep me on track for the summer, so here we go

Today's Workout

some pike/hamstring streching earlier in the day

FSP 4 rounds:

10 second adv tuck fl (beginning to extend into straddle)

10 second adv tuck bl (beggining to extend as well)

15 second straddle L low

15 seconds band assisted tuck planche (green)

Back squat:

warmup:

45x5

95x5

115x5

135x4

155x2

180x5,5,5

pull ups

5 unweighted

pull ups +40#x5,5,5

Ring dips:

5 unweighted

ring dips +40#x5,5,5

Muscle ups (mid width):

5,3,4

rope pull ups (supporting hand 3/4 of the way to the elbow)

5,3,3 (forgot I was only trying to do 3x3 in the first set...) each arm

band mobility work

2x10 wall extensions

FSP

skill work (pullovers and nanner both supinated and pronated grip)

squat:

45x5

95x5

140x4

160x2

185x5,5,5

Box headstand pushup x 5

heSPU x 5 (I realized arms were too wide, so they didn't count )

HeSPU x 5,2

the strict 5 fried me so I finished with 2 more rounds of HeSPU with abbreviated motion by a stack of 2 2.5 lb plates

x5,3

Deadlift:

95x5

135x5

210x2

245x5

5 mins of pullovers and playing with back kip to support

3 neg HeSPU with a pause at the bottom position

8 sec, 6 sec, 7 sec

FSP warmup

5 undergrip nanners

squat:

45x5

100x5

140x5

165x2

190x 5,5,5

Pull Up and ring dips super set

unweighted:5/5

+45#: 5/5,5/5,5/5

pull overs:

5 minute block

Muscle ups: strict

x3,3

muscle ups rolling: 2 and then lost my false grip =(

FSP warmup

squat:

45x5

100x5

140x4

175x2

195x5,5,5 wasn't expecting to feel good today, but went surprisingly well

HeSPU onto a stack of two 2.5 lb plates

5,5,5

Deadlift:

95x5

140x5

190x4

225x2

260x5

3 neg HeSPU + hold at the bottom

10 sec, 10 sec, 9 sec

ADV tuck FL rows:

5,5,5

Shoulder band traction to finish