F7 GST A

Awesome day. Energy and strength good, kept steady pace and good output. Felt very strong. Did 5 sets of sPL plus a 6th scaled set. 

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 - paced well. (Sharp forearm pain in left arm)

Moved FL work to GST B day. 

SPL/SE: 5x15s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Last two sets fading hard around 10 sec

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- 10 sec extension hold

HBP   

Supersetted HBP with RC. 

HBP/PE: 5x5r/1x8 No negative Push-ups. 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: 3x5r/3x8r pull overs/close grip pull ups to shoulder (4 each side)

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)- 

Deep ROM push-ups 

BW x 10 x 3 slow eccentric (last set broken 8/3. Tough! 

Sent from my iPhone