F7 A GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*really easy sets. 

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward  (7.5lb)

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

Accessory Work

Superset 

8 pull-ups and 8 ring dips. 

5 pull-ups and 5 ring dips

No break between super sets

Incline bench DB curls

30 x 9

30 x 8

30 x 6

56 minutes

F7 B Deadlift

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

MN

MN/PE5: 4x4r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x4r

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

Sumo Deadlift

225 x 5

315 x 3 great set. Solid form. Belted. Probably had a few more, but the movement is still fairly new. 

255 x 6 no belt. Perfect set. Great form, straight through. Felt strong and light. 

245 x 6 no belt Good set. Same as the last one. Fast pulls. Maybe up work sets by a few pounds next week. 

Conventional DL

245 x 8 Good weight. Felt a little fatigue toward end of set. 

245 x 8

F7A GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*really easy sets. 

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward  (7.5lb)

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with a superset of 8 pull-ups and 8 ring dips. 

Sent from my iPhone

Handstand Work

Handstand work

WP/PE4: 4x4r

FKP/PE4: 4x4r

WR/PE4: 4x4r

FTP/PE4: 4x4r

HS/PE2: 4x48s

*pretty solid sets. Lost balance twice, but otherwise good sets. 

10s HS/PE2-iM for each work set

Static Standing Shoulder Extension with Weighted Bar

Sent from my iPhone

F7 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

MN

MN/PE5: 4x4r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x4r

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

285 x 3 great set. Solid form. Belted. 

245 x 6 no belt. Perfect set. Great form, straight through. 

245 x 6 no belt Wow. Great workout today. Maybe up work sets by a few pounds next week. 

F7 GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

30s FL/PE2-iM for each work set

Table top

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward 

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps