F7 GST A

Total time: 37:00

FL 0-5:00

FL/PE13: 5x5r x 10s (30s mastery)

Inverted Hang

10s FL/PE10-iM for each work set

Elbow Bridge

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

sPL 6:00 - 13:00

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

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 14:00 - 20:40

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. 

Really tough today! Must be getting more out of SPL training. 

5 sets of 9. Great sets. 

HBP 22:00- 28:30

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 29:30 - 37:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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