F7 GST A

Total time: Didn't time today. 

Excellent pace. Strength and mobility coming back. Felt strong today, but very hot. Got dizzy between sets towards end so I rested a bit longer. Slight forearm pain today, but not too bad. 

REHAB WORK: 0:00 - 23:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (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

Scapular push-ups 1x15

Cable pull downs #3 hole x 15 @ 60 lb

Cable pull downs #1 hole x 15 @ 60 lb

(Kneeling, forehead against bar)

Rotator complex 20r per direction 15lbs

Scapular push-ups 1x15

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

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 24:00 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

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! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

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

HBP  44:30- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDNT DO TODAY DUE TO TIME RESTRAINTS 

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

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