F7 GST A

Total time: 55:15

FL 0-9:50

FL/PE7: 5x5rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL 12:20 - 21:40

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 23:30 - 27:20

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 35:30 - 47:30

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 - 55:15

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

Not bad. Added another set of planche push-ups and I'm only 15 seconds longer than last workout. 

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