F7 GST A

Total time: 48:15 (:15 slower. Progressed on FL and sPL and RC)

Weight : 170 this AM. Cals around 2000. 

FL 0-7:00

FL/PE13: 5x5r x 15s (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 - 16:30

SPL/SE2: 5x25s 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. Bench ends above navel. Hang way off bench!

Bonus Stuff 18:45 - 26:00

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. 

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 body hollow. 

5 sets of 8. Great sets. 

HBP 27:30- 38:20

HBP/PE15: 5x3r first three sets 4. Last 2 sets 3. Good progress. Felt strong today. 

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 39:15 - 48:00

RC/PE14: 4x5r Good set 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

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

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