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: 5x5r 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: 5x12s 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 single leg extension (swims) 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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F7 GST B Deadlift

Total time: 60:15

Good pace, good workout. DL felt heavy though. 

SLS 0 - 16:30

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 19:00 -41:00 (all DL sets)

225 x 6

355 x 4 felt strong today. Belted. Keep at it. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive. (Started this set at 27:30)

325 x 6 no belt Good weight. Straight through. Felt strong. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 31:15)

 Conventional DL

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 36:30)

315 x 8 really good weight. Great set. Tough last few. Nice grind. (Set started at 40:00)

Keep weight at least another week until both sets are fairly smooth straight through. 

MN 44:00 - 51:30

MN/PE9: 4x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats (65#)

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

SL 53:00 - 60:15

SL/PE10: 3x8r

1/2 Windshield Wipers Brutal when I do these last

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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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: 5x5r 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: 5x12s 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

Sent from my iPhone

Sent from my iPhone

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: 5x5r 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

Sent from my iPhone