F7 GST A

Total time: 47:30

FL 0-7:45

FL/PE9: 5x5rx10s 

Negative body lever 

5r FL/PE9-iM for each work set

Seal Push-ups 

sPL 9:00 - 17:10

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch when losing balance. Strength no problem. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension 

Bonus Stuff 18:30 - 22:45

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

4 sets of 8. Great sets. 

DRIVING HOME

HBP 31:50 - 39:20

HBP/PE14: 5x5r

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

RC 40:30 - 47:30

RC/PE11: 4x5r 5th set x 4

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by 7ish minutes!