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
18s
16s
13s
11s
10s
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! Last set barely 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
Bar on lowest hook, feet on step platform
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