F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x7r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x5r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

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Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

F7 GST B Deadlift

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up! Go to 5 sets of 8 next week. 

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends (41 lb kb)

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

345 x 5 great set. Solid form. No belt. I'm e Keep weight one more week. 5 was rough.b s Felt heavy, but after first rep, form felt good. Good drive. 

315 x 6 no belt. Great form, slight breather between 5 & 6. Felt good. 

315 x 6 no belt Good set. Last one or two a bit tough. Focus on maintaining form. Great weight, great effort. 

 Conventional DL

285 x 8 Good weight. Grip failing at the end. Non-dominant grip 

285 x  8 really good weight. Great set. Tough last few. Nice grind. 

Total time:

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Last few sets, descent was closer to 5 sec. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x5r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

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Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

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F7 GST B Squat

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

295 x 6 awesome set. Perfect form and excellent depth. Belted. Go to 315 next week. 

265 x 6 no belt. Perfect set. Great form, tough last one.  

265 x 8 no belt Wow! Great weight. Did 5 last week, and 7 the week before, so really hit it hard next time. Let's take work sets to 8 reps before increasing weight. 

Total time: 

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