REHAB WORK: 0:00- 10:30
Spine Roll x 1 min
Ab Roller 2x21 (forward, diagonals = 1 rep)
Band shoulder complexes
DB Push-ups 15 (5 regular, 5 diagonal right forward/5 left forward)
Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)
FL 35:00- 48:30
Wrist conditioning
FL/PE13: 5x
Single Bar Inverted Hang
15s
15s
15s
12s
16s
Way harder than it was before. I really was much stronger before. Haha
FL/PE13-iM: 5x30s
Low Bridge Focus on thoracic
30s
30s
30s
30s
30s
sPL 11:00-34:15
Wrist conditioning series
SPL/SE2: 5x15s First time in a while so easing in
Advanced Frog
15s
15s
15s
15s
15s
Easy sets. Haven't done planche specific work in a while. Keep arms straight. Really focusing on driving hips up and shoulders protracted. Great quality reps. Great tension in the right places.
SPL/SE2-iM for each work set: Mission Impossibles
3s
3s
3s
3s
3s
HBP 39:00- 63:30
HBP/PE6: 5x5r
Parallel Bar Dip
5r
5r
5r
5r last one a bit of a struggle
5r
Lean slightly on the bar. Grip overhand. Bar in front of body
HBP/PE-iM for each work set: 5x30s
30s
30s
30s
30s
30s
Cat stretches. Knees slightly behind hips.
RC 64:00-73:00
RC/PE7: 5x3rx10s
3r
3r
3r
Negative Pull-ups
Slow and steady pace. Don't rest chin on bar. Overhand grip
RC/PE7-iM for each work set: 5x30s
Underhand grip. Rail at waist height. Lean back and stretch lats.
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