F7 GST A

Total time: 43:00

FL 0-4:20

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 4th set of levers tough, but got it done. 

sPL 5:30 - 12:40

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 13:40 - 17:45

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 24:45- 34:00

HBP/PE14: 5x5r

Box Headstand Push-up 

*focus on keeping body in line. No piking, kipping or using any momentum. Last rep a bit ugly. 

30s HBP/PE15-iM for each work set

Bent Arm Prone Static

RC 36:45 - 43:00

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

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

Added 4:00 to last time, but progressed on HBP and mobility requires a full minute between each set, so that makes up more than the 4:00 added. Keep pushing pace. 

Bonus: Lever play for a few minutes after clock stopped 

Sent from my iPhone

Sent from my iPhone