F7 GST A (DELOAD WEEK 50% VOLUME)

A little run down today. Elbows and forearms starting to hurt a little during planche work. Last two exercises, I cut volume even more.  Forearms really hurt. Don't rush it. 

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

REHAB WORK:

Spine Roll x 1 min

Ab Roller 1x21 (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

DB Push-ups 1 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 1x20/10lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/SE1: 3x7s 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: 4x7s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche alternated with Advanced Crow

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: 3x5r

Korean dip

5r HBP/PE-iM for each work set

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

RC 

RC/PE14: 3x5r

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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