Shoulders 10-8-6-15...

DB Lateral Raise - 12-15-20-8

DB BO Lateral Raise  - 12-15-20-8

DB Upright Row - 12-15-20-8

AVG HR - 115 BPM

MAD HR - 139 BPM

Shoulders 10-8-6-15...

KB Shoulder Press - 35-53-53-33lb Mutt Bar

SBO Upright Row - 53-53-53-33lb Mutt Bar

Cash Out: KB Press - 3x8 @ 35lbs

AVG HR - 119 BPM

MAX HR - 147 BPM

Shoulders 10-8-6-15

LeverEdge Shoulder Press - 200-220-250-180

Lean Back Cable Lateral - 50-60-70-40

Prime Handle Upright Row - 110-130-150-90

One-Arm Shoulder Pulldown - 30-40-50-20

AVG HR - 122 BPM

MAX HR - 148 BPM

Cash Out:

Planche Lean x6

Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."

To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.

For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details.

Shoulders 10-8-6-15...

Mutt Bar Klokov Press - 44-55-66-44

Mutt Bar OH Raise - 44-55-66-44

Mutt Bar Upright Row - 44-55-66-44

Cash Out: 

Klokov Press - 3x15 @ 44lbs

HSPUS - 4-5-8-10

AVG HR - 121 BPM

MAX HR - 152 BPM

Shoulders 10-8-6-15...

Lateral Plate Raise - 25-35-45-25

Lean Back Cable Lateral - 

70-80-90-60

Incline Seal Swings - 20-25-30-15

Hang Clean & Press - 3x8 @ 65lbs

Cash Out:

Hang Clean & Press - 5x5 @ 95lbs

Shoulders 10-8-6-15...

Dead-Stop Shoulder Press - 95-105-115-75

Dead-Stop Wide Grip Cable Row - 130-150-170-110

Trap Bar High Pulls - 5x5 @ 225lbs

Cash Out: 

Banded Face Pulls

Thin Red - 3x8

Thin Green - 7x8

Shoulders 10-8-6-15...

Standing DB Shoulder Press - 50-55-60-40

Wide Grip Cable Row - 120-140-160-100

Close Grip Pulldown- 150-160-170-180-190x5

Cash Out: Planche Leans

Shoulders 10-8-6-15...

Lean Back Cable Lateral - 55-65-75-45

LeverEdge Shoulder Press - 205-230-255-190

Prime Handle Upright Row - 115-135-155-95

Cash Out:

1RM Dip - 180.25 - 1/4 pound PR! 

Fractional played for the win! 

Then, attempted 190x1 - FAIL! 

Wall Walks: 

Anatomy of the Wall Walk to Handstand

In this exercise, almost all the active muscles contract isometrically.

In the animation, we can see the chain of muscles that stabilize the body each time the body leaves the floor.

The deltoid muscles stabilize the shoulder in flex position, hands above head.

The rotator cuff stabilizes the shoulder joint.

The core muscles stabilize the spine.

The triceps stabilize the elbow joint and maintains elbow extension.

 Target Muscles

+Deltoid

+Trapezius

+ Abdominal muscles

+ Triceps Brachii

Synergists Stabilizers

+ Deltoid

+ Trapezius

+ Abdominal muscles

+ Erector spinae

+ Serratus anterior

+ Triceps Brachii

*Via Muscle & Motion

Shoulders 10-8-6-15....

LeverEdge Shoulder Press - 200-220-250-180

Lean Back Cable Lateral - 50-60-70-40

Prime Handle Upright Row - 110-130-150-90

Hang Clean- 95-115-135-75

Cash Out:

Planche Lean x6

Anatomically, the planche lean position helps strengthen the serratus anterior muscles that run alongside your rib cage. These are responsible for protracting your scapula and keeping your entire shoulder girdle healthy and pain-free. Aesthetically, this also means that you will have the ripped and muscular look on the side of your torso, perfect to complement the chiseled pecs, six-pack abs, and bulging biceps on the rest of your "Gymnastic Body."

To set up, begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists out to about 45 degrees, and turn your feet over so you are resting on the top of the foot. Protract your shoulder blades across your back, and "pull" them down to keep them depressed. With all these steps in place, begin to lean forward, striving to get your shoulders forward in front of your hands. Do not pike your hips! You want to shift the bulk of the work into your upper body.

For something that looks relatively simple to the outside observer, there are many important nuances involved in a correct planche lean. Be sure to "choose the path of most resistance" by making these planche leans as hard as possible now, so that your tuck and straddle planche work later becomes as easy as possible. If you are hanging out in a planche lean thinking it is easy and carrying on a conversation with your training partner, then you are either an elite-level gymnast or more than likely you need to go back and make sure you are hitting all the details.

Shoulders 10-8-6-15...

Seated DB C&P - 25-35-45-20 then, 3 seated DB cleans @ 55lbs

Lateral Plate Raise - 25-35-45-25

Seated DB Cleans - 5x10 @ 35lbs then, 65x3

Cash Out: 

Mace Climbs x3

Human Flag x3 

Human Flag Practice 

Did 3 attempts - the longest I can’t currently hold it is 3-4 seconds. Goal is ten. I can’t train it too often because the amount of strain it puts on the tensions in my elbows. 

“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.

“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness 

Shoulders 10-8-6-15...

Lateral Plate Raise - 25-35-45-25

Box Pelican Push Ups - 5x5

Standing Leaning Cable Press  -60-80-100-60

Long Rope Upright Row - 100-120-140-90

Cash Out: 

Front Lever into Muscle Up x1

Lying Seal Swings - 3x8 @ 15lbs

Log Hang C&P - 2x10 @ 51lbs

Sledgehammer Climbs - 2x2

PM - 1.5 mile farmers walk - 35lb bells (70)

Shoulders 10-8-6-15...

Standing Smith Military Press - 95-115-135-75

Lateral Plate Raise - 25-35-45-25

Lean Back Cable Lateral - 

70-80-90-60

Standing Military DB Press - 2x8 @ 60lbs

Planche Lean x 5

Shoulders 10-8-6-15...

Lateral Plate Raise - 25-30-45-25

Lean Back Cable Lateral - 

70-85-100-55

Rear Delt Machine Fly - 130-150-170-110

Overhead Plate Raise - 3x8 @ 25lbs

Monkey Shrugs - 3x8 @ 50lbs

Cash Out: 

DB Hang Clean & Press - 3x8 @ 35lbs then, 3x5 @ 50lbs & 1x3 @ 65lbs

@ Planet Fitness S. Burlington 

Shoulders 10-8-6-15..

Lateral Plate Raise - 25-35-45-25

Lean Back Cable Lateral - 

70-80-90-60

Seal Swings - 20-25-30-15

Hang Clean & Press - 2x15 @ 65lbs*

* “This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation

Cash Out:

Gironda DB Swings - 5x5 @ 15lbs

Shoulders 10-8-6-15...

LeverEdge Shoulder Press - 

230-250-270-210

Lean Back Cable Lateral - 

65-75-85-50

Prime Handle Upright Row -

125-145-165-105

Hang Clean

120-130-140-100

Cash Out:

Horizontal & Vertical KB Press - 3x5

@ 26lbs

Shoulders 10-8-6-15...

LeverEdge Shoulder Press - 

220-240-260-200

Lean Back Cable Lateral - 

60-70-80-50

Prime Handle Upright Row -

120-140-160-100

Hang Clean

115-125-135-95

Cash Out:

Trap Bar Presses - 3x15 @ 60lbs

Shoulders 10-8-6-15...

LeverEdge Shoulder Press - 

210-230-250-190

Lean Back Cable Lateral - 

55-65-75-45

Prime Handle Upright Row -

115-135-155-95

Hang Clean & Press

75-95-115-65

Cash Out:

6 Up/6 Down 3 @ 25lbs then, 1 @ 35lbs

Planche Leans z3

Shoulders 10-8-6-15

LeverEdge Shoulder Press - 200-220-250-180

Lean Back Cable Lateral - 50-60-70-40

Prime Handle Upright Row - 110-130-150-90

Hang Clean- 95-115-135-75

Cash Out:

Drive-the-Bus 3x8 @ 25lbs