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.
Supersetted Planche work with Lever work. Seemed to work well. Much faster.
SPL/SE: Advanced Frog Stand- 5x20s
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.
Up time to 25 sec. Sets felt strong. Elbows a little sore on last set.
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!
FL
FL/PE13: Inverted hang
5x15s 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
10s FL/PE15-iM for each work set
Low Bridge Static Hold - Focus on thoracic flexion, not lumbar.
HBP 50:30 - 77:30
Supersetted HBP with RC.
HBP/PE7: Ring Dips 3x5r
30s HBP/PE-iM for each work set
Cat Stretch Static
RC
RC/PE7: 3x5r
Pull-ups-slightly wider than shoulder width
30s RC/PE7-iM for each work set
Undergrip Bent Lean
Lat stretch/Underhand grip on bar at hip height
Bonus (after clock stopped)- DIDNT DO TODAY
Pseudo-planche push-ups
BW x 5 x 3
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