4x15s tuck pl
4x15s flat tuck bl
3x20s low straddle l
2x30s flat tuck fl
No WOD today because of injured knee, hopefully this goes away 
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Ian's Log
Started by Ian G Myers, December 1, 2012 · 18 Replies · 111 Views
Sunday-
Easy HS workout
1x5 pike press
1x10 straddle press
10 cast wall walks
4x5 wall HeSPU
lots of stretching 
Tuesday
12' cirque
5 tuck fl pulls
5 lat fly's
2 flat tuck front pulls between each
Four rounds
Got my rope
Thursday
3 sets mu to BL to fl to mu to lsit to ssx3 to hanging lsit to 3 half cranks
5 sets
15 GH
15 flat tuck fl
15 wall has
2sets
10 wall extensions
1 Embedded BL + 5 Tempo XR FL Rows
1 Embedded PL + 5 Tempo XR PPP+
1 Embedded FL + 5 Tempo Body Levers
Total of 9 sets 321 tempo
Finish the workout with 10 Bridge Wall Walks
Tuesday
Couldn't do leg wod, so did this:
3x5 NLC
9 ~12 ft cirque
60 sec flat tuck fl
60 sec flat tuck bl
new fsps
4x15s tuck pl
5x12 sec single leg fl
hit 60 seconds with low straddle l
10 wrist pushups
2x10 cast wall walks
2x5 pike box press
2x10 straddle box press
10 minutes of wall runs alternating with a few buds so a total of about 6:30
10 wrist pushups
3 sets
3 muscle ups
3 lsit to shoulderstand
3 xr dips
3 tick tocks tuck
5 sets
15 sec flat tuck fl
15 sec german hang
15 sec planche lean
Hopefully able to hit a workout tomorrow, got the wisdom teeth pulled yesterday.
Sunday
First workout back!
4 sets
2 front pulls
8 fl pulls
2 front pulls
5 wide grip l-sit pullups
2 front pulls
~13' cirque
Tomorrow Starting first run of Foundation 1!
hopefully im on for the progressions
First Foundation workout!
Not going to post specifics since the foundation log forum isnt up or anything, but i'm a big fan of the integrated mobility elements.
First foundation series,
Bent hollow rocks 4x24
Hut mastery for 5x60 plank need to try single arm
4x8 raised rows
4x4 ppp
Hit mastery Cossack squats (criss cross apple sauce squats were silly
arch harder than I suspected hence 4x24
Hit mastery for tuck ups. Trying straddle next.
Bent hollow rocks 4x24
Hut mastery for 5x30 single arm plank need to try planche lean. Excited
4x8 raised rows
4x4 ppp
Hut mastery for 5x30 single arm plank need to try planche lean. Excited
4x8 raised rows
4x4 ppp
soooo much water...
Week 2
5x2 PPP going well
4x36 bhbr
4x18 pl lean
4x6 elevated row
4x12 SLS/pe4
4x36 arch
4x15 straddle v up
Week 3
3x4 PPP
5x36 bhbr
5x18 pl lean
5x6 elevated row
5x5 SLS/pe4
5x36 arch
5x15 straddle v up
Week 4
3x2 PPP
5x18 bhbr
5x9 pl lean
5x3 elevated row
5x3 SLS/pe4
5x18 arch
5x8 straddle v up
Week 5
Quite the jump in intensity
4x4 PPP
4x48 bhbr
4x24 pl lean
4x8 elevated row
Test HaS
4x48 arch
test v-up