F7 GST A

REHAB WORK: 0:00 - 10:30

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)

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 11:30 - 27:15 paced well. 

SPL/SE: Advanced Frog Stand- 5x30s Last two sets tough towards end, but finished strong. Had to break at :20 and then add another 10. All other sets straight through 

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. 

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 28:30 - 36:30

FL/PE13: Inverted hang

15s 

14s

14s

12s

10s 

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress! Last set didn't quite hit 10s

Tuck Front Lever

10s FL/PE15-iM for each work set

Low Bridge Static Hold - Focus on thoracic flexion, not lumbar. 

HBP   38:00 - 49:00

Supersetted HBP with RC. 

HBP/Headstand push-ups 3x10r, last two sets broken on the last one or two reps. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7: 3x5r

Pull-ups-slightly wider than shoulder width (super tough for some reason - keep at it)

30s RC/PE7-iM for each work set

Undergrip Bent Lean

Lat stretch/Underhand grip on bar at hip height

Bonus (after clock stopped)- 

Bar Pseudo-planche push-ups 

BW x 10 x 3 Grip over, under, over

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) DIDNT DO TODAY