F7 GST A

Total time: 39:45

FL 0-5:35

FL/PE10: 5x5r

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 5:15 - 13:00

SPL/SE2: 5x15s 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 14:30 - 21:00

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 9. Great sets. 

DRIVING HOME

HBP 26:00- 31:00 

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 32:30 - 39:45

RC/PE12: 5x5r Good set 

L-Sit Bulgarian Ring Pull-up

5r RC/PE12-iM for each work set

Perpendicular Lat Rep

:15 longer from last time, but progressed in SP and did 5 reps on FL. Good pace. 

Bonus: Lever play for a few minutes after clock stopped 

Progress Pic:

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