F7 GST B Explosive Work

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

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

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

Plyos 

Broad jumps from knees/Rebound Broad Jumps- Supersetted

 3 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Weighted Bench Lateral Step-ups/Lateral Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

Weighted Bench Step-ups/Bench Jumps (135lb)

12 x 1 straight through. (6 per leg) No pause between reps. Drop really low to get full explosion out of bottom.

MN (Supersetted w/SL) 57:00- 68:30

MN/SE3: 4x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

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