F7 GST A

Total time: 38:15

FL 0-6:15

FL/PE13: 5x5r x 10s (30s mastery) Last set hips piking, not quite 10 full sec. 

Inverted Hang

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 

sPL 7:45 - 14:00

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. Last set :25. Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 15:30 - 21:45

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 23:30- 29:30

HBP/PE15: 4x3r last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 30:30 - 38:15

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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