F7 GST A

A little run down today. Elbows and forearms starting to hurt a little during planche work. Don't rush it. DELOAD helped a bit. 

Time:70 min. Rehab is taking about 20 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 1 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/ 10 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/SE1: 4x12s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

sPL 

Wrist conditioning series

SPL/SE: 4x12s Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels a little better. 

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 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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