F7 GST A

Total time: 65:30 (1 min faster than last workout. Energy and strength good, kept steady pace and good output.  DELOAD week did me good. Felt very strong.)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

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) 

4 movements supersetted (today each movement separate) 21:00-62:30

sPL 19:00 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 44:45

FL/SE1: 5x15s All but 5th set felt great. 5th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  46:30 56:44

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. 

Handstand Push-up Negatives (feet at 90 on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) 

10r HBP/PE-iM for each work set

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

RC 57:30- 65:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch

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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