F7 GST A

Total time: 43:30

Still have tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. Spent a little more time on wrist exercises which impacted final time, but I'm ok with it. 

Weight : 171

FL 0-10:30

FL/PE14: 5x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 11:00 - 27:00

Wrist conditioning series

SPL/SE3: 5x10s used no DB at all today. Great sets. Incredibly difficult. (Started planche work at 15:15)

Tuck Planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 29:30 - 

Super-setted HBP and RC for lack of time. Felt great and shaved off about 4:30

HBP/PE15: 5x8r

Headstand Push-up (dropped bar a bit and kept body stacked at a 90 today just to reinforce the position and get reps with perfect form. Hands on 3 plates so I can go deeper in ROM. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC - 43:30

RC/PE14: 5x5r 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 90# on cable machine

Bonus: 3 sets of Korean Dips x 10

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