Total time: 55:00
FL 0-10:15
FL/PE7: 5x5rx10s
Negative body lever straddle
5r FL/PE7-iM for each work set
Seal Rocks
sPL 11:20 - 21:00
SPL/SE1: 5x30s
Frog stand
Good sets. All 5 were straight through with just a toe touch or toe 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 22:30 - 26:10
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.
3 sets of 8. Great sets.
DRIVING HOME
HBP 35:30 - 47:15
HBP/PE14: 5x5
Bulgarian Ring Dip
*focus on keeping body in line. No piking, kipping or using any momentum.
10r HBP/PE14-iM for each work set
Prone Capsule Rep
RC 48:30 - 55:00
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
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