F7 GST A

Total time: 41:00 (:90 faster than last week)

FL 0-6:45

FL/PE13: 5x5r x 10s (30s mastery) All sets perfect. Great tension and body shape. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 7:45 - 16:15

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. 

Go to :20 each set next week

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 17:20 - 24:30

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. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep hips high and body hollow. 

5 sets of 8. Great sets. 

HBP 25:30- 34:00

HBP/PE15: 5x3r first set 5. last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 34:45 - 41:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

One more week and then do L-sits. Tried today and they are brutal. 

Shoulder distraction 90# on cable machine

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

Bonus: 3 sets of rear felt DB raises #25 x 10

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