F7 GST B

Note: Body a little achy today. Not feeling super strong but powered through.

Warm-up A x 3 rounds
Jump rope x 90 sec
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 11s
Set 2 - 10s
Set 3 - 10s
Set 4 - s
Set 5 - s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Went to bent leg straddle. Amazing how much strength Ifve lost.
Set 4 - 15s
Set 5 - 14s
Stop the set when hips start to fall

Mobility between sets
Chest stretch

Superset #2
Parallette tuck holds (bandless)
Set 1 - 10s
Set 2 - 8s leaning forward and hips high, not just knees lifted.
Set 3 - 7s couldn't keep hips up very long at all. More limited by forearm pain than anything else

Finisher
Advanced Frog
Set 1 - 24s sharp forearm pain upon release. Moly. Last time set was 16s though. Felt strong. Hips high, pressing down hard.
Set 2 - 22s good sets. Strong.

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