F7 GST A Volume

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Sharp pain in front right shoulder for the last couple days. Scaled most exercises in a horizontal plane

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 (Sharp forearm pain in left arm)

DB Planche Leans 3x12r

Strong protraction and elbows locked in. Hollow position throughout. Tough! Keep the lean deep!

Planche Lean Mountain Climbers 3x20r

Keep hollow position and forward lean. Very tough if back isn't allowed to arch or go neutral 

Two foot planche hops 3x10r

Rx is 15 but form breaks down after 8 or 9. Focus on abs bringing legs in, not the hop. Keep lean forward and this is amazingly sucky. 

Swiss ball planche leans alternate leg lifts. 15 per leg x 3

Tough! I went palms flat instead of dumbbells for more stability. Protracted shoulders, locked elbows and hollow body makes for some brutal reps. Rx is 20. 

Frog hops. 3x8

Like two foot hops but land and hold frog position for a few seconds. 

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: 5x10 No negative Push-ups. Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: L-Sit Ring pull ups 5x8

Rope walk ups 3x12

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! 

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