F7 GST A Strength Focus

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.

sPL 19:30 - paced well. 

Moved FL work to GST B day. 

SPL/SE: 5x10s tuck planche- NO resting knees against sides of arms. Hands on dumbbells. Feels pretty strong. 

Taking a step back. Work back up to 15-20 sec. 

Advanced frog stand 3 X 30 sec

Tuck planche

Straddle planche single leg tucks

6 each side x 3

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 prone leg extensions x 20 then 10 dry humps- 10 sec extension hold

FL

Kip tuck

5x5r

Single bar inverted hang

4x15s

HBP   

HBP/PE: 1x5r/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: 2x5 Rope Pulls from ground to standing position. Slow pulls, slow descent

5r RC/PE14-iM for each work set

Scap pulls 5x5r

Bonus (after clock stopped)- 

Deep ROM push-ups 

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

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