Ryan Brown

09-01-2010, 05:12 PM

8/28 -8/29/10

Rest Days

Rest Days

View Full Version : Ryan's Log

Ryan Brown

09-01-2010, 05:12 PM

8/28 -8/29/10

Rest Days

Rest Days

Ryan Brown

09-01-2010, 05:16 PM

8/30/10

Power Clean 1RM in the AM

Did a power clean 1RM for an exercise science study at the college. I got 225 lbs, a PR. I'm not doing any Oly-lifting tomorrow b/c of this.

Press

45 x 8

65 x 5

90 x 5

100 x 5

115 x 5

OAC

Pull-ups x 5 x 2

Negs x 1L + 1R

I got some pain in my left shoulder while doing these negatives. I've never gotten this pain before. Next time I'll do some shoulder mobility before these and keep an eye on it.

Kroc Rows

60 x 8

60 x 23 L

60 x 25 R

Power Clean 1RM in the AM

Did a power clean 1RM for an exercise science study at the college. I got 225 lbs, a PR. I'm not doing any Oly-lifting tomorrow b/c of this.

Press

45 x 8

65 x 5

90 x 5

100 x 5

115 x 5

OAC

Pull-ups x 5 x 2

Negs x 1L + 1R

I got some pain in my left shoulder while doing these negatives. I've never gotten this pain before. Next time I'll do some shoulder mobility before these and keep an eye on it.

Kroc Rows

60 x 8

60 x 23 L

60 x 25 R

Ryan Brown

09-01-2010, 05:18 PM

8/31/10

Deadlift

135 x 5

185 x 5

230 x 5

265 x 5

300 x 5

Shrugs

135 x 5

225 x 5

275 x 5

315 x 5 x 5

These felt good. I think I'll keep the weight at 315 until I'm getting a little more height on these reps.

Deadlift

135 x 5

185 x 5

230 x 5

265 x 5

300 x 5

Shrugs

135 x 5

225 x 5

275 x 5

315 x 5 x 5

These felt good. I think I'll keep the weight at 315 until I'm getting a little more height on these reps.

Ryan Brown

09-01-2010, 05:20 PM

9/1/10

Hill Sprints

5 Rounds:

~150 m

Rest: walk down + 1:00

I recovered from these much quicker than last week. I'll take it up to 6 rounds next week.

Hill Sprints

5 Rounds:

~150 m

Rest: walk down + 1:00

I recovered from these much quicker than last week. I'll take it up to 6 rounds next week.

Ryan Brown

09-06-2010, 07:16 PM

9/2/10

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 5

PPPU

(1,2) x 3

HSPU

Negatives x 1 x 6

Back Lever

Inv. Hang > ATBL

6 x :06

Front Lever

Inv. Hang > ATFL

6 x :06

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 5

PPPU

(1,2) x 3

HSPU

Negatives x 1 x 6

Back Lever

Inv. Hang > ATBL

6 x :06

Front Lever

Inv. Hang > ATFL

6 x :06

Ryan Brown

09-06-2010, 07:17 PM

9/3/10

Rest Day

Rest Day

Ryan Brown

09-06-2010, 07:19 PM

9/4/10

Squat

45 x 8

135 x 5

185 x 5

230 x 5

265 x 5

300 x 5

BB Complex

PC,PP,FS,GM,OHS x 8

95/105/110

110 wasn't as hard as I expected. I'll go for 115 on this complex next week.

Squat

45 x 8

135 x 5

185 x 5

230 x 5

265 x 5

300 x 5

BB Complex

PC,PP,FS,GM,OHS x 8

95/105/110

110 wasn't as hard as I expected. I'll go for 115 on this complex next week.

Ryan Brown

09-06-2010, 07:19 PM

9/5/10

Rest Day

Rest Day

Ryan Brown

09-06-2010, 07:23 PM

9/6/10

Power Cleans

(kilos)

50 x 5

75 x 3

82 x 6 x 3

Press

45 x 5

65 x 5

100 x 5

115 x 3

132 x 5

OAC

Pull-ups x 5 x 2

Negs x 1R+1L x 3

Kroc Rows

60 x 8

60 x 30 R

60 x 26 L

Still hitting a PR on the Kroc rows every week.

Power Cleans

(kilos)

50 x 5

75 x 3

82 x 6 x 3

Press

45 x 5

65 x 5

100 x 5

115 x 3

132 x 5

OAC

Pull-ups x 5 x 2

Negs x 1R+1L x 3

Kroc Rows

60 x 8

60 x 30 R

60 x 26 L

Still hitting a PR on the Kroc rows every week.

Ryan Brown

09-07-2010, 10:12 PM

9/7/10

I felt strong today. Bwt is at 169 and I'm looking/feeling quite lean. Probably around 9% BF if I were to guess.

Deadlift

135 x 5

185 x 5

225 x 5

265 x 5

300 x 3

335 x 8

I left a few reps in the tank. Felt really strong on these today.

Shrugs

135 x 5

225 x 5

275 x 5

315 x 5 x 3

335 x 5 x 2

These felt strong today as well. 315 felt lighter this week than last week.

I felt strong today. Bwt is at 169 and I'm looking/feeling quite lean. Probably around 9% BF if I were to guess.

Deadlift

135 x 5

185 x 5

225 x 5

265 x 5

300 x 3

335 x 8

I left a few reps in the tank. Felt really strong on these today.

Shrugs

135 x 5

225 x 5

275 x 5

315 x 5 x 3

335 x 5 x 2

These felt strong today as well. 315 felt lighter this week than last week.

Ryan Brown

09-10-2010, 04:46 PM

9/8/10

bwt 171.6

Rainy day today, so I couldn't do my usual Hill Sprints for metcon.

Metcon

5 Rounds:

20 Double Unders

10 Burpees

20 Double Unders

Rested 3:00 after the first round, 1:00 after all the others

I did each round around 48 seconds. I felt really light and fast, despite not having done a typical "crossfit" metcon like this in months.

bwt 171.6

Rainy day today, so I couldn't do my usual Hill Sprints for metcon.

Metcon

5 Rounds:

20 Double Unders

10 Burpees

20 Double Unders

Rested 3:00 after the first round, 1:00 after all the others

I did each round around 48 seconds. I felt really light and fast, despite not having done a typical "crossfit" metcon like this in months.

Ryan Brown

09-10-2010, 04:47 PM

9/9/10

Took a Rest Day. Chest a little sore from the burpees, so I didn't want to Bench yet.

Took a Rest Day. Chest a little sore from the burpees, so I didn't want to Bench yet.

Ryan Brown

09-10-2010, 04:56 PM

9/10/10

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 3

195 x 6

PPPU

(1,2) x 3

HSPU

Negs x 1 x 6

Back Lever

Inv. Pike > ATBL

6 x :06

Front Lever

Hang > ATFL

6 x :06

As far as the gymnastics goes, the HSPU, PPPU and BL are all feeling very strong. Especially the BL. However, I was almost going to failure on my FL today. It may be that training OAC and FL at the same time is just too much for my lats, but I also realized my tuck is kind of loose in my ATFL. I can tuck it tighter while still keeping my back flat and that brings the intensity back down to where I want it. I think I can continue on my planned progression and just make this change. My plan is to do an 8 week steady-state cycle ala BTGB, using an embedded approach on the FL/BL. I'm on week 3 right now. After 8 weeks, I'll add 1 second to each static hold and I'll progress the sets/reps/progression for the HSPU/PPPU as well. This syncs up with my 4 week 5/3/1 schedule nicely and seems to be working so far.

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 3

195 x 6

PPPU

(1,2) x 3

HSPU

Negs x 1 x 6

Back Lever

Inv. Pike > ATBL

6 x :06

Front Lever

Hang > ATFL

6 x :06

As far as the gymnastics goes, the HSPU, PPPU and BL are all feeling very strong. Especially the BL. However, I was almost going to failure on my FL today. It may be that training OAC and FL at the same time is just too much for my lats, but I also realized my tuck is kind of loose in my ATFL. I can tuck it tighter while still keeping my back flat and that brings the intensity back down to where I want it. I think I can continue on my planned progression and just make this change. My plan is to do an 8 week steady-state cycle ala BTGB, using an embedded approach on the FL/BL. I'm on week 3 right now. After 8 weeks, I'll add 1 second to each static hold and I'll progress the sets/reps/progression for the HSPU/PPPU as well. This syncs up with my 4 week 5/3/1 schedule nicely and seems to be working so far.

Ryan Brown

09-12-2010, 07:44 PM

9/11/10

Rest Day

Rest Day

Ryan Brown

09-12-2010, 07:59 PM

9/12/10

bwt 170.6 on an empty stomach

Squat

45 x 8

135 x 5

185 x 5

225 x 5

265 x 5

300 x 3

335 x 5

I started getting some knee pain in my left knee on the patella tendon. It's the same pain that I dealt with in both knees in summer 2009. I'm not sure what causes it but pistols, and the BB complex work I did made it feel better, not worse. And it only hurts when I'm training. Right now, it feels fine. I think I'll pick up a pair of knee-sleeves for when I squat and see if that helps.

Barbell Complex

PC x 8

PP x 8

FS x 8

GM x 8

OHS x 8

95/105/115

Took 5-6 minutes rest between these complexes. I'd like to work up to doing this with 135.

Back Extensions

25 x 10 x 3

GHD Situps

15 x 10 x 3

bwt 170.6 on an empty stomach

Squat

45 x 8

135 x 5

185 x 5

225 x 5

265 x 5

300 x 3

335 x 5

I started getting some knee pain in my left knee on the patella tendon. It's the same pain that I dealt with in both knees in summer 2009. I'm not sure what causes it but pistols, and the BB complex work I did made it feel better, not worse. And it only hurts when I'm training. Right now, it feels fine. I think I'll pick up a pair of knee-sleeves for when I squat and see if that helps.

Barbell Complex

PC x 8

PP x 8

FS x 8

GM x 8

OHS x 8

95/105/115

Took 5-6 minutes rest between these complexes. I'd like to work up to doing this with 135.

Back Extensions

25 x 10 x 3

GHD Situps

15 x 10 x 3

Ryan Brown

09-20-2010, 06:17 PM

9/13/10

Rest Day

Rest Day

Ryan Brown

09-20-2010, 06:18 PM

9/14/10

Press

45 x 8

55 x 5

70 x 5

80 x 5

Chins

3 x 8

Kroc Rows

35 x 10 x 2

Press

45 x 8

55 x 5

70 x 5

80 x 5

Chins

3 x 8

Kroc Rows

35 x 10 x 2

Ryan Brown

09-20-2010, 06:20 PM

9/15/10

bwt: 171.8

Deadlift

140 x 5

175 x 5

210 x 5

Metcon

6 Rounds:

Run 200m

8 Power Snatch, 95 lbs

Rest 1:00 btwn rnds

This was a really fun conditioning workout. I never let go of the bar on the Power Snatches.

bwt: 171.8

Deadlift

140 x 5

175 x 5

210 x 5

Metcon

6 Rounds:

Run 200m

8 Power Snatch, 95 lbs

Rest 1:00 btwn rnds

This was a really fun conditioning workout. I never let go of the bar on the Power Snatches.

Ryan Brown

09-20-2010, 06:21 PM

9/16/10

Rest Day

Rest Day

Ryan Brown

09-20-2010, 06:24 PM

9/17/10

Squat

45 x 8

140 x 5

175 x 5

210 x 5

No knee pain

Bench

45 x 6

85 x 5

105 x 5

125 x 5

PPPU

(1,2) x 3

HSPU

Negs x 1 x 6

Back Lever

Inv. Hang-ATBL-Inv. Hang

6 x:06

Front Lever

Inv. Hang-ATFL-Inv. Hang

6 x :06

Squat

45 x 8

140 x 5

175 x 5

210 x 5

No knee pain

Bench

45 x 6

85 x 5

105 x 5

125 x 5

PPPU

(1,2) x 3

HSPU

Negs x 1 x 6

Back Lever

Inv. Hang-ATBL-Inv. Hang

6 x:06

Front Lever

Inv. Hang-ATFL-Inv. Hang

6 x :06

Ryan Brown

09-20-2010, 06:24 PM

9/18- 9/19/10

Rest Days

Rest Days

Ryan Brown

09-20-2010, 06:37 PM

9/20/10

bwt 168.8

Press

45 x 6

65 x 5

95 x 3

110 x 3

125 x 7

These reps all felt strong. Maybe could've grinded through

an 8th rep.

OAC

pullups x 5 x 2

Neg x 1L+1R x 3

These felt REALLY strong today. I'm going to keep training negatives like this for the rest of this cycle, and then deload and see if I can pull a full concentric OAC.

Dips

3 x 8

Did these between OAC negs

Kroc Rows

60 x 8

60 x 30 L

60 x 30 R

PR. On to the 65 lb DB next week.

Everything felt strong today. I'm expecting another cycle full of PR's.

bwt 168.8

Press

45 x 6

65 x 5

95 x 3

110 x 3

125 x 7

These reps all felt strong. Maybe could've grinded through

an 8th rep.

OAC

pullups x 5 x 2

Neg x 1L+1R x 3

These felt REALLY strong today. I'm going to keep training negatives like this for the rest of this cycle, and then deload and see if I can pull a full concentric OAC.

Dips

3 x 8

Did these between OAC negs

Kroc Rows

60 x 8

60 x 30 L

60 x 30 R

PR. On to the 65 lb DB next week.

Everything felt strong today. I'm expecting another cycle full of PR's.

Ryan Brown

09-21-2010, 06:34 PM

9/21/10

bwt 169.5

Snatch

95 x 2 x 2

115 x 2 x 2

135 x 2

155 x 2

175 x 2 x 2

180 x 2

185 x 2 (Failed 2nd rep)

185 x 2 (PR)

Dead Lift

225 x 5

250 x 3

285 x 3

320 x 8

Shrugs

135 x 5

225 x 5

315 x 5

365 x 5 x 4

That Snatch PR was sweet. Everything felt really strong again today. I must have my recovery factors in line right now b/c this is what it's SUPPOSED to feel like coming back from a de-load week.

bwt 169.5

Snatch

95 x 2 x 2

115 x 2 x 2

135 x 2

155 x 2

175 x 2 x 2

180 x 2

185 x 2 (Failed 2nd rep)

185 x 2 (PR)

Dead Lift

225 x 5

250 x 3

285 x 3

320 x 8

Shrugs

135 x 5

225 x 5

315 x 5

365 x 5 x 4

That Snatch PR was sweet. Everything felt really strong again today. I must have my recovery factors in line right now b/c this is what it's SUPPOSED to feel like coming back from a de-load week.

Ryan Brown

09-22-2010, 01:47 PM

9/22/10

Metcon

Hill Sprints

150 m x 6

Rest: walk down +1:00

I can feel that my conditioning has improved immensely over the past month. These 6 sprints didn't knock me on my ass nearly as bad as 5 sprints of the same distance/rest period did just a month ago. I'm impressed with this because the only metcon I've been doing has been Hill Sprints or a short, power biased WOD 1 day/week and then the barbell complexes 1 day/week. Guess it's working.

Metcon

Hill Sprints

150 m x 6

Rest: walk down +1:00

I can feel that my conditioning has improved immensely over the past month. These 6 sprints didn't knock me on my ass nearly as bad as 5 sprints of the same distance/rest period did just a month ago. I'm impressed with this because the only metcon I've been doing has been Hill Sprints or a short, power biased WOD 1 day/week and then the barbell complexes 1 day/week. Guess it's working.

Ryan Brown

09-29-2010, 04:51 PM

9/23/10

bwt 168.6

Bench

45 x 8

95 x 5

145 x 3

165 x 3

185 x 9

HSPU

neg x 1 x 6

PPPU

(1,2) x 3

Front Lever

hang>ATFL>Inv. Hang

6 x :06

Back Lever

Inv. Pike>ATBL>Inv. Hang

6 x :06

My back lever felt really strong today.

bwt 168.6

Bench

45 x 8

95 x 5

145 x 3

165 x 3

185 x 9

HSPU

neg x 1 x 6

PPPU

(1,2) x 3

Front Lever

hang>ATFL>Inv. Hang

6 x :06

Back Lever

Inv. Pike>ATBL>Inv. Hang

6 x :06

My back lever felt really strong today.

Ryan Brown

09-29-2010, 04:58 PM

9/24/10

bwt 170

Squat

45 x 8

95 x 5

135 x 5

185 x 5

225 x 5

250 x 3

285 x 3

320 x 9 (PR)

No knee pain DURING the set this week. I got some aching in my left knee after squatting my final set though.

BB Complex

PC, PP, FS, GM, OHS x 8

105/115/120 (PR)

Back Ext.

30 x 10 x 3

GHD Situps

15 x 10 x 3

This training session is always the hardest of the week. It's those complexes, man. They just take everything out of me.

bwt 170

Squat

45 x 8

95 x 5

135 x 5

185 x 5

225 x 5

250 x 3

285 x 3

320 x 9 (PR)

No knee pain DURING the set this week. I got some aching in my left knee after squatting my final set though.

BB Complex

PC, PP, FS, GM, OHS x 8

105/115/120 (PR)

Back Ext.

30 x 10 x 3

GHD Situps

15 x 10 x 3

This training session is always the hardest of the week. It's those complexes, man. They just take everything out of me.

Ryan Brown

09-29-2010, 04:59 PM

9/25/10 - 9/26/10

Rest Days

Rest Days

Ryan Brown

09-29-2010, 05:08 PM

9/27/10

bwt 171

Press

45 x 6

65 x 5

90 x 5

105 x 5

115 x 5

OAC

pullups x 8

neg x 1R + 1L x 3

My right arm feels just a little stronger than my left on these.

Dips

3 x 10 between OAC

Kroc Rows

65 x 8

65 x 30 R

65 x 27 L

My progress on these is really evident.

bwt 171

Press

45 x 6

65 x 5

90 x 5

105 x 5

115 x 5

OAC

pullups x 8

neg x 1R + 1L x 3

My right arm feels just a little stronger than my left on these.

Dips

3 x 10 between OAC

Kroc Rows

65 x 8

65 x 30 R

65 x 27 L

My progress on these is really evident.

Ryan Brown

09-29-2010, 05:17 PM

9/28/10

bwt 171.7

Clean

95 x 2 x 2

115 x 2 x 2

135 x 2

155 x 2

185 x 2

205 x 1

215 x 1

225 x 1

235 x 1

245 x 1 x 2

255 x 1 x 2 (PR)

260 x 1 (PR)

I could have done at least 5 more lbs. This is the first clean 1RM I've done in over a year.

Deadlift/U]

235 x 5

270 x 5

305 x 5

Did the last set with double overhand hook grip. I think that's the most I've ever picked up with the hook. It hurt the thumbs a bit but it didn't slip at all. I think I'll start trying to use hook grip on my DL's more, at least in my warm-up sets.

[U]Shrugs

135 x 5

225 x 5

315 x 5

365 x 5

375 x 5 x 2

385 x 5

395 x 5

Damn. last week I felt like I could barely make 365 budge for 5 reps. Today I was man-handling 385 for 5 with great bar height. At least up to my navel. 395 was more of a struggle. May go for 405 next week.

bwt 171.7

Clean

95 x 2 x 2

115 x 2 x 2

135 x 2

155 x 2

185 x 2

205 x 1

215 x 1

225 x 1

235 x 1

245 x 1 x 2

255 x 1 x 2 (PR)

260 x 1 (PR)

I could have done at least 5 more lbs. This is the first clean 1RM I've done in over a year.

Deadlift/U]

235 x 5

270 x 5

305 x 5

Did the last set with double overhand hook grip. I think that's the most I've ever picked up with the hook. It hurt the thumbs a bit but it didn't slip at all. I think I'll start trying to use hook grip on my DL's more, at least in my warm-up sets.

[U]Shrugs

135 x 5

225 x 5

315 x 5

365 x 5

375 x 5 x 2

385 x 5

395 x 5

Damn. last week I felt like I could barely make 365 budge for 5 reps. Today I was man-handling 385 for 5 with great bar height. At least up to my navel. 395 was more of a struggle. May go for 405 next week.

Ryan Brown

09-29-2010, 05:23 PM

9/29/10

Hill Sprints were the plan but poor weather drove me inside the gym.

Metcon

Sprint Distance Pyramid

1:2 Work:Rest

-200m Run

:34/1:08

-400m Run

1:13/2:26

-800m Run

2:44/5:28

-400m Run

1:09/2:18

-200m

:28

My conditioning level impressed me today with this workout. I really expected to be hurting on that 800m run, b/c I've been keeping my conditioning time domain REALLY short lately. But, I felt like I had the gas to go hard the whole time. I like the format for this workout. I may do it again, but with more volume. perhaps just do 2 of each distance before moving on to the next.

Hill Sprints were the plan but poor weather drove me inside the gym.

Metcon

Sprint Distance Pyramid

1:2 Work:Rest

-200m Run

:34/1:08

-400m Run

1:13/2:26

-800m Run

2:44/5:28

-400m Run

1:09/2:18

-200m

:28

My conditioning level impressed me today with this workout. I really expected to be hurting on that 800m run, b/c I've been keeping my conditioning time domain REALLY short lately. But, I felt like I had the gas to go hard the whole time. I like the format for this workout. I may do it again, but with more volume. perhaps just do 2 of each distance before moving on to the next.

Ryan Brown

09-30-2010, 04:56 PM

9/30/10

Rest Day

Rest Day

Ryan Brown

10-08-2010, 01:58 PM

10/3/10

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 5

HSPU

Neg x 1 x 6

PPPU

(1,2) x 3

Back Lever

German Hang > ATBL

6 x :06

Front Lever

Pull to ATFL>Inv Hang

6 x :06

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 5

HSPU

Neg x 1 x 6

PPPU

(1,2) x 3

Back Lever

German Hang > ATBL

6 x :06

Front Lever

Pull to ATFL>Inv Hang

6 x :06

Ryan Brown

10-08-2010, 02:00 PM

10/2/10

168.8 lbs

Squat

45 x 8

135 x 5

185 x 5

235 x 5

270 x 5

305 x 5

BB Complex

PC, PP, FS, GM, OHS x 8

105/115/125 (PR)

Back Ext.

30 x 10 x 3

GHD Situps

20 x 10 x 3

168.8 lbs

Squat

45 x 8

135 x 5

185 x 5

235 x 5

270 x 5

305 x 5

BB Complex

PC, PP, FS, GM, OHS x 8

105/115/125 (PR)

Back Ext.

30 x 10 x 3

GHD Situps

20 x 10 x 3

Ryan Brown

10-08-2010, 02:01 PM

10/3/10

Rest Day

Rest Day

Ryan Brown

10-08-2010, 02:03 PM

10/4/10

170.1 lbs

Press

45 x 8

65 x 5

95 x 5

105 x 5

115 x 3

130 x 6

OAC

Chins x 8

neg x 1L+1R x 3

Dips

3 x 11

between OAC negs

Kroc Rows

65 x 8

65 x 31 L

65 x 32 R

170.1 lbs

Press

45 x 8

65 x 5

95 x 5

105 x 5

115 x 3

130 x 6

OAC

Chins x 8

neg x 1L+1R x 3

Dips

3 x 11

between OAC negs

Kroc Rows

65 x 8

65 x 31 L

65 x 32 R

Ryan Brown

10-08-2010, 02:05 PM

10/5/10

169.1 lbs

Snatch

95 x 3 x 2

115 x 2

135 x 2

155 x 1

175 x 1 x 2

185 x 1

195 x 1 (PR)

200 x 1 (F)

200 x 1 (PR)

Deadlift

225 x 5

270 x 5

305 x 3

340 x 8

Shrugs

135 x 5

225 x 5

315 x 5

385 x 5

395 x 5 x 2

405 x 5

169.1 lbs

Snatch

95 x 3 x 2

115 x 2

135 x 2

155 x 1

175 x 1 x 2

185 x 1

195 x 1 (PR)

200 x 1 (F)

200 x 1 (PR)

Deadlift

225 x 5

270 x 5

305 x 3

340 x 8

Shrugs

135 x 5

225 x 5

315 x 5

385 x 5

395 x 5 x 2

405 x 5

Ryan Brown

10-08-2010, 02:07 PM

10/6/10

Rest Day

Blew off my conditioning and took a nap instead.

Rest Day

Blew off my conditioning and took a nap instead.

Ryan Brown

10-08-2010, 02:10 PM

10/7/10

171.1 lbs

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 3

195 x 8

HSPU

Neg x 1 x 6

PPPU

(1,2) x 3

Back Lever

German hang>ATBL>Inv. Hang

6 x :06

Front Lever

Pull to Inv. Hang>ATFL>Inv. hang

6 x :06

All the gymnastics stuff is feeling really strong. Next week I'm deloading my gymnastics progressions then I'll add some time to the isometric holds and run through the embedded progression again.

171.1 lbs

Bench

45 x 8

95 x 5

135 x 5

155 x 5

175 x 3

195 x 8

HSPU

Neg x 1 x 6

PPPU

(1,2) x 3

Back Lever

German hang>ATBL>Inv. Hang

6 x :06

Front Lever

Pull to Inv. Hang>ATFL>Inv. hang

6 x :06

All the gymnastics stuff is feeling really strong. Next week I'm deloading my gymnastics progressions then I'll add some time to the isometric holds and run through the embedded progression again.

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