F7 GST B Deadlifts

Total time 43:20 NOTE: Wasn't feeling super great (cold coming) so I didn't time today. Scaled everything down today, so I just left all info from last week. 

SLS 0 - 6:20 wow. 

SLS/SE2: 5x30s (first week doing 5 sets, so time will be longer)

Static Single Leg Squat

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift 7:45 -23:20 (all DL sets)

225 x 6

350 x 5 great set. Belted. Probably had a 6th, but wanted to make are I had something in the tank for the following sets. Form was perfect on all 5. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 14:20)

315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 16:45)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 20:15)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 22:40)

Keep weight at least another week until both sets are fairly smooth straight through. 

SL 27:30 - 36:30 (started 30:30 last week)

SL/PE6: 5x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 38:00 - 43:20

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE5-iM for each work set

Vertical Pike Hold 

Great pace! 

Pike holds brutal towards end. Grip is failing, but not one set was broken today. 

Overall a great workout. Way to push the pace.

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