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 - 11:40

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 13:00 - 17:25

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- 32:10

HBP/PE14: 5x5r

Box Headstand Push-up 

*focus on keeping body in line. Hips high. 

30s HBP/PE15-iM for each work set

Bent Arm Prone Static

RC 33:30 - 39:40

RC/PE11: 5x5r Good set 

Bulgarian Ring Pull-up

Great strong set. Move to PE12 next workout. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Dropped 3:00 from last time, even with the added full minute between each HBP set, so that makes up more than the 4:00 added last week. Keep pushing pace. 

Bonus: Lever play for a few minutes after clock stopped 

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