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 - 26:30 paced well. :45 sec faster

SPL/SE: Advanced Frog Stand- 5x30s All sets straight through. Felt very strong today. 

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 27:30 - 34:30

FL/PE13: Inverted hang

18s^

20s^

15s=

11s -1s

10s -2s

Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Feet pointed to far side of vent on ceiling. 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   36:30 - 48:15

Supersetted HBP with RC. 

HBP/Headstand push-ups 

10r straight through 

10r straight through (last one a struggle)

10r straight through last few rough but stayed with it. Great set. 

30s HBP/PE-iM for each work set

Cat Stretch Static

RC 

RC/PE7:

5r straight through 

5r straight through

5r (4+1)

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)- 

Planche push-ups (about 6-8 inches off ground)

BW x 5

BW x 5

BW x 5

Neutral grip on DB. Holy crap. 

Awesome workout today. Great energy. Feel strong, no joint creaks or pains. 👍🏻

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