F7 GST B Goblets/Farmers

REHAB WORK:

Ab Roller 1x10(forward, diagonals = 1 rep)

Lunge lawn mowers 1 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

Set of 15 scapular push-ups between sets  

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled)

DB Push-ups 1 x 31 (5 regular, 5 diagonal right forward/5 left forward, 5 turned inward, 5 outward, 3 archer over right/3 archer over left) feels good.

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

10r for each work set

Swiss Ball Hamstring Curls

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

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/62lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

KB Walking Lunges 53 x 8 x 2 sets left for all reps than right-short rest between legs. Great weight. 

MN (Supersetted with SL)

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Awesome workout today. Lots of energy, moved really well. 

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