F7 GST A

Total time:   77:30

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:30

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 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 4x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells

Advanced frog stand 1 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!

Last set did prime leg extensions x 20 then 10 dry humps

FL

FL/SE1: 5x4r each side. Feel strong. 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 Single Leg Extensions

10r FL/SE1-iM for each work set

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

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE: 5x4r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 3x4r pullovers/1x6r pull-ups 

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/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- 

Pseudo-planche push-ups 

BW x 5 x 2