F7 GST B Squat

Note: Got kicked out of the gym halfway through my squats. They just redid the floor, and couldn't have people on it yet. Went home and did some abs and handstand work. The information below is left as a marker for next week. 

Total time 38:05

SLS 0-9:45 sucky. 

SLS/SE2: 5x30s 

Static Single Leg Squat

*balance a bit tricky. 

5r SLS/SE2-iM for each work set

WRS #1-4

Single Leg Bridge Curl

Good set. Added another set and still under last week's time. 

Barbell Squat 11:00- 

135 x 8 

225 x 6

315 x 3

(16:00) 265 x 8 no belt. Perfect set. Great form, the last few a total mental battle. Strength is there, just have to convince myself to stay in the cave a little longer. Wow. Cutting rest makes a big difference in the suckiness of this lift. You did it though. 

(19:00) 265 x 8 no belt Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. Worst set so far. Stay in the cave!! You can do it! 

SL 23:45- 31:40

SL/PE6: 5x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

MN 32:30-38:05

MN/PE7: 5x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Vertical Pike Hang

Killer workout today. Really minimized distraction and worked on speeding pace. Great job. I REALLY don't know how I can move any faster now. Those squats were killers. Amazing. Beat pace with an added set of circles. 

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