F7 GST A

Total time: 51:00 (a few min slower. Progressed on FL and sPL and RC)

Weight : 172 this AM. Cals around 2000. 

FL 0-8:00

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 9:45 - 20:00

SPL/SE2: 5x25s used Dumbbells for last few sets. Felt great. Wow. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  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 21:45 - 28:15

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. 

4 sets of 8. Great sets. 

HBP 29:30- 40:15

HBP/PE15: 5x3r felt really weak 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 41:00 - 51:00

RC/PE14: 5x5r Last set only hit 3. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

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

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

Sent from my iPhone